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#CrossFit #Hackney #WOD 26/01/2014 #withmomentum

Posted 26th 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

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

SKILL TRANSFER:

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

SKILL TRANSFER:
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

10 minutes to complete:
WOD 1:
800 m run for time

1 min rest

WOD 2:
AMRAP remaining time of:

6 Hang Power Snatch (40/30)
6 TTB
6 Burpees

(2 separate scores for 800 m run time and AMRAP)

* Care of StreTch

CrossFit / CrossFit Endurance
[Scale: Snatch 20/15kg]
[Scale TTB->TT-Rings->K2E->Reverse Crunch]

CrossFit Rookie
[Scale->Snatch to comfortable weight or use stick]