#CrossFit #Hackney #WOD 10/12/2013 #withmomentum

Posted 10th December 2013 by Josh Schouten

Warm-up

Press-ups on rings

Tabata – KBDLHP 6 rounds of :20sec work and :10sec rest – your score is the lowest number of reps you perform in all 6 rounds

Pistol Progressions

All CrossFit Athletes

High Pull, Hang Clean (1 of each is 1 rep) 6 x 3 on the 2minutes

EMOM for 10 minutes perform:

2 Squat Clean and 1 Jerk @ 72%

MUST BE SQUAT CLEAN NOT POWER CLEAN

12 min AMRAP

5 Ring Press-ups

10 Alternating Pistol Squats

15 KB SDHP 24/16kg