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#CrossFit #Hackney #WOD 3/2/2014 #withmomentum

Posted 3rd February 2014 by Josh Schouten

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