Sort by tags

#CrossFit #Hackney #WOD 23/10/2013 #withmomentum

Posted 23rd October 2013 by Josh Schouten

Warm-up

Power clean Tekkers
Front Squat Tekkers
Split Jerk Tekkers

Strength:

CrossFit Athlete
A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec’s (10mins)
CrossFit
A. 1 Power clean, 1 Front Squats, 1 Split Jerk on the :90 6 3 0 00:01:30 Perform as on the :90sec’s (10mins)
CrossFit Endurance
A. ME: 1 Power Clean, 1 Front Squats, 1 Split Jerk  (aim for 10 sets)
CrossFit Rookie
A. 1 Power clean, 1 Front Squats, 1 Push-Press on the :90 6 3 0 00:01:30 Perform as on the :90sec’s (10mins)

Capacity

5 Rounds of (10min):
Max Reps Strict Press from split stance :30sec @ 60% of 1RM strict press (around the same weight you have been using for the seated press)
:30sec rest
Max Reps Heavy KB Swings :30sec  (try to use a HEAVEY KB)
:30sec rest

W.O.D

12 minutes to complete 

CrossFit Athlete
For 12 Rounds EMOM perform:
5 DL @ BW
5 Push-ups
15 DU

*Rest for the remainder of the minute and go again. If you fail to complete the round in 1minute you must rest for the next round.

CrossFit & CrossFit Endurance
For 12 Rounds EMOM perform:
5 DL @ 80% BW
5 Push-ups [Scale: Incline press-up]
15 DU [Scale: 30 singles]

CrossFit Rookie
For 12 Rounds EMOM perform:
5 DL @ 70% BW
5 Push-ups [Scale: Incline press-up]
15 DU [Scale: 30 singles]