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#CrossFit #Hackney #WOD 14/01/2014 #withmomentum

Posted 14th January 2014 by Josh Schouten

Warm-up

2 Rounds of:
10 Shoulder Passthroughs with Stick
10 Air Squats
10 OHS Tempo 5050 (check form and scale A. as appropriate]

Strength

All Athlete
A. Squat Snatch 1 from hang, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec
[Scale: If you can not overhead squat, perform power snatch and then an OHS to best depth with good form]

Capacity

For every failed snatch you must perform 10 burpees at the end of capacity.

SKILL TRANSFER:
NOTE: Box jumps must be fast and all athletes must start ON TOP OF THE BOX.
On the :45sec for 12minutes (8rounds)
B-1 Even :45 – From Top Box Jumps* 4reps
B-2 Odd :45 – High Hang Squat Snatch 2reps

B-1 [Scale: Fast box jumps – Only use box height that you can be explosive on ( B-2 [Scale: If your OHS needs work you should scale to the power snatch]
Practice does not make perfect! Perfect Practice makes perfect.

W.O.D

2 x 7min AMRAP:
3 Squat Cleans 65/40kg
6 Deadlifts 65/40kg
9 Burpee

*care of Josh

CrossFit / CrossFit Endurance
[Scale: Squat Clean 55/30kg]
[Scale: Deadlift 55/30kg]

CrossFit Rookie
[Scale: Squat Clean comfortable weight->Power clean->SDHP]
[Scale: Deadlift comfortable weight]