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#CrossFit #Hackney #WOD 23/01/2014 #withmomentum

Posted 23rd January 2014 by Josh Schouten

Warm-up

2 Rounds of:
10 Hand Walk outs with a Press-ups
1 Headstand hold for :30sec

Then:

Wall walk tekkers

Then:
1min ME: Deadlifts (light weight 50%)
rest 1min
1min ME: Deadlift (medium weight 65%)

Strength

All Athlete
A. Hang Squat Clean 2, +1 from floor @70-75% 1RM 10set of 2reps On the :90sec

Capacity

Practice does not make perfect! Perfect Practice makes perfect. If you can not perform quality squat cleans work on improving your front squat”

For every failed clean you must perform 10 Wall Balls at the end of capacity.

SKILL TRANSFER:
On the :45sec for 12minutes (8rounds)
B-1 Even :45sec – 4 Full Squat Jumps*
B-2 Odd :45sec – 2 Squat Cleans**

* Full depth and explosive out of the bottom. Focus on keeping knees out and chest up
** Use a weight that is challenging but allows quality repetitions (focus is tekkers)

B-1 …
B-2 [Scale: 1 Power clean and 1 Front Squat, KB Front Squats]***

W.O.D

CrossFit Athlete
10min AMRAP:
5 x Deadlift 120/80kg
5 x Wall climbs (Chest must touch the floor, nose must touch the wall]

CrossFit/CrossFit Endurance
[Scale: Deadlift 100/60kg]
[Scale: Wall Climbs -> Feet on box->Hand Walk outs]

CrossFit Rookie
[Scale: Deadlift to comfortable weight]

*Care of Maria