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#CrossFit #Hackney #WOD 07/01/2014 #withmomentum

Posted 7th January 2014 by Josh Schouten

Warm-up

3 Rounds of:
5 Hand Walkouts + Push-ups
:30sec hold Elbow to Instep (each side)
10 Pole Squats (3s hold)
10 Deadlifts (2sec Pause at bottom)

Strength

CrossFit Athlete / CrossFit
A. Snatch Grip Deadlift 5x 3-4reps 10,0,x,0 @ 70-75% 1RM Rst :90sec
[Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position]

CrossFit Endurance
A. DE: 1rep @ 75-80% EMOM for 10minutes
[Scale: As above]

CrossFit Rookie
A. 4 x 8reps 50×0
[Scale: Conventional Deadlift]

All Athlete
B-1 Single Leg RDL with KB 3x 8-10 31×0 Rst:60sec
B-2 Pistol Squats 3x 8-12 20×0 Rst:60sec

B-1 [Scale: DB, Holding stable object]
B-2 [Scale: Heel elevates, Candle Stick Role, Holding ring, Holding Stable Object]

W.O.D

15min AMRAP of:
5 Power Cleans @ 60/40kg
25 Air Squats
5 STOH @ 60/40kg
25 Air Squats

[Scale: Power Clean 50/30kg]
[Scale STOH 50/30kg]

CrossFit Rookie
[Scale: Power Clean comfortable weight->KBDLHP]
[Scale: STOH comfortable weight]

*Care of Geoff”