#CrossFit #Hackney #WOD 3/2/2014 #withmomentum
Warm-up
3 Rounds:
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 OHS
5 V Ups
Strength
CrossFit Athlete & CrossFit
A-1 5 x (2x Strict OHP + 6 Push-Press) 30×0 rst: 100sec
A-2 Pull-ups 30×0 5×8-10 rst: 100sec
note: The aim is to use a weight that you can not strict press anymore than 2 reps.
CrossFit Endurance &
A. ME: 1 Strict OHP and 2 Push-Press (find ME strict press weight)
B. EMOM perform 2reps Pull Ups for 12min
CFE must take bar from floor.
CrossFit Rookie
A-1 5 x (2x Strict OHP + 6 Push-Press 30×0) rst: 100sec
A-2 [Scale: Eccentrics 6000 5×4-5]]
Capacity
Capacity: In groups of 3, EMOM Perform 6 reps for 4 rounds (12 minutes)
CrossFit Athlete
B-1 BB Floor Press 30×0 @ best weight in A-1
B-2 BB Bent Over Rows 60/35kg
B-3 Single Arm KB Push-Press 24/16kg (3reps each arm)
CrossFit & CFE
B-1 …
B-2…
B-3 [Scale: 20/12kg]
CrossFit Rookie
B-1 [Scale: Comfortable weight]
B-2 [Scale: Use DB]
B-3 [Scale: Comfortable weight]
W.O.D
CrossFit Athlete
2 x 5min AMRAP with 2min rst between:
5 hang snatches 50/40kg
10 TTB
5 hang cleans 50/40kg
10 TTB
CrossFit & CFE
Snatch WOD with 40/30kg
[Scale: TTB->TT-Rings->K2E->Reverse Crunch]
OR
5 Box Jumps
10 TTB
5 Deadlifts 50/40kg
10 TTB
CrossFit Rookie
Snatch WOD
OR
Deadlift WOD
Choose a weight that is comfortable
* Care of Geoff