#CrossFit #Hackney #WOD 05/01/2014 #withmomentum

Posted 5th January 2014 by Josh Schouten

Warm-up

Tabata (6 rounds :20sec work :10sec Rest):
Full Depth Squat Jumps, be explosive out of the bottom.

Clean Tekkers
Spend some time in the bottom of the BB Front Squat

All Athlete
A. Hang Squat Clean 1, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec

For every failed clean you must perform 10 burpees at the end of capacity. The weight should be challenging 70-80% 1RM

Practice does not make perfect! Perfect Practice makes perfect. If you can not perform quality squat cleans work on improving your front squat”

SKILL TRANSFER:
On the :45sec for 12minutes (8rounds)
B-1 Even :45sec – 4 Heavy Russian KB Swings*
B-2 Odd :45sec – 2 Squat Cleans**

* KBS are a snappy hip and knee drive!

B-1 [Scale: comfortable weight]
B-2 [Scale: 1 Power clean and 1 Front Squat]

CrossFit Athlete
5min AMRAP (1,2,3,4reps…etc) of:
Deadlift 120/70kg
Over the bar Burpees

Rest 1min then:

5min AMRAP (work back down the ladder starting from the highest round you completed)
Can you get back to 1?

CrossFit / CrossFit Endurance
[Scale: Deadlift 90/50kg]

CrossFit Rookie
[Scale: Deadlift comfortable weight]

*Care of Geoff and StreTch