#CrossFit #Hackney #WOD 22/12/2013 #withmomentum

Posted 22nd December 2013 by Josh Schouten

Warm-up

Box Jump Tekkers

Cleans: Power Clean, Full Squat Clean Tekkers

All CrossFit Athletes

High Pull, Hang Clean (1 of each is 1 rep) 7sets 3,2,2,1,1,1,1 on the 2minutes

EMOM for 10 minutes perform:
2 Squat Clean and 1 Jerk @ 78%
MUST BE SQUAT CLEAN NOT POWER CLEAN

CrossFit Athlete
5 rounds:
4 power cleans @ 70/40kg
8 box jumps @ 30/24′
Forced rest :60sec between rounds

CrossFit / CrossFit Endurance / CrossFit Rookie
Power Cleans 50/30kg [Scale: comfortable weight]
Box Jumps 24/2-‘ [Scale: comfortable height]

CrossFit Rookie
[Scale Power Cleans: Comfortable weight, Wallball Cleans]
[Scale Box Jumps: Weight plates to comfortable height]