#CrossFit #Hackney #WOD 20/01/2014 #withmomentum
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 Athletes
A. Squat Snatch 1from hang, +1 from floor @70-75% 1RM 10set of 2reps On the :90sec
[Scale: If you can not overhead squat, perform power snatchs and then an OHS to best depth with good form]
Capacity
SKILL TRANSFER:
For every failed snatch you must perform 10 wall balls at the end of capacity.
On the :45sec for 12 minutes (8 rounds)
B-1 Even :45 – Tuck Jumps 5reps
B-2 Odd :45 – High Hang Squat Snatch 2reps
B-1 [Scale: Vertical Jumps]
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
For time:
21, 15, 9 reps of:
Wall Ball 9/7kg
Pull Ups
*Rest 2 mins
21,15,9 reps of:
Russian KBS 32/24kg
Ring dips
[Scale: Wall Balls 7/5kg]
[Scale: Pull-ups->Ring Rows]
[Scale KBS->24/16kg]
[Scale Ring Dips->Band->Feet on Floor->Press-ups->Incline Press-ups]
[Scale: Wall Balls with comfortable weight->Front Squat Wall Ball]
*Care of Tom