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#CrossFit #Hackney #WOD 31/01/2014 #withmomentum

Posted 31st January 2014 by Josh Schouten

Warm-up

10minutes to warm-up Snatch and OHS tekkers

Strength

All Athlete
EMOM for 5 min: 2 Power Snatch + 2 OHS (both power snatch completed first) @ 60% + 5 Burpees
Rest for 2minuted before repeating another 5min EMOM repeat.

Capacity

EMOM for 12minutes:
– even minute: 16 Weight plate OH Walking Lunges
– odd minute: 10 TTB [Scale: TT-Rings->K2E->V-Ups]

W.O.D

CrossFit Athlete
10 minutes to complete-

4 rounds of:
10 Shoulder to Overhead 60/35kg
20 Ab-Mat Sit-ups
30 Double-Unders

With the remainder of the 10 minutes- AMRAP of:
Lateral Jump Burpees (Burpee, then hop to the other side of the bar – this equals one rep.)

Your score is the total number of burpees you complete.

CrossFit / CrossFit Endurance
[Scale: STOH 40/20kg]

CrossFit Rookie
[Scale: STOH comfortable weight]

* Care of StreTch