#CrossFit #Hackney #WOD 11/01/2014 #withmomentum

Posted 11th January 2014 by Josh Schouten

Warm-up

4 Rounds of:
5 Deadlifts
10 Forward facing over the bar jumps
15 Air Squats

* increase the weight on the deadlift each round

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
4 Rounds of 3 min work 1 min rest:
5 Deadlift 120/80kg
7 Box Jump 24/20′
9 Wall Ball 9/7kg 10/9′

*Care of Josh

CrossFit/CrossFit Endurance
[Scale: Deadlift 80/60kg]

CrossFit Rookie
[Scale: Deadlift comfortable weight]
[Scale: Box Jumps comfortable height]
[Scale: Wall Balls comfortable weight]