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#CrossFit #Hackney #WOD 20/01/2014 #withmomentum

Posted 20th 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 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