#CrossFit #Hackney #WOD 6/11/2013 #withmomentum

Posted 6th November 2013 by Josh Schouten

Warm-up

KBS Tekkers
KB Snatch Tekkers
KB Thruster Tekkers
Full Squat Clean Tekkers

15minutes to complete

All CrossFiters
Squat Cleans 6 x 5 on the 2 minutes

10 minutes to complete

In groups of 2 EMOM for 10 minutes perform:
p1: 3 Clean High Pulls @ MAX weight lifted in A.
p2: 15 Wall Balls 7/9kg 9/10′

12minutes to complete

CrossFit Athlete

3 Rounds of:

3min AMRAP of:
5 KB Snatch each arm 24/16kg
5 KB Thruster each arm 24/16kg
15 KB Swing 24/16kg
:90sec rest between rounds

CrossFit & CrossFIt Endurance
[Scale KB Snatch 20/12kg]
[Scale KBS 20/12kg]

CrossFit Rookie
[Scale: Comfortable weight for each movement]