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#CrossFit #Hackney #WOD 4/2/2014 #withmomentum

Posted 4th February 2014 by Josh Schouten

Warm-up

2 rounds:
10 Air Squat
10 KBS
10 DU
10 Wall Balls

Then grab a bar so you ready to go!

Strength

CrossFit Athlete
A. On the 2 minutes perform: 2 x (1 Squat Clean form mid-shin + 1 Squat Clean from the floor) for 12 minutes
note: deadlift the bar to waist height before lowering to mid-shin

CrossFit & CrossFit Endurance
A. On the 2minutes perform: 1x (Power Clean + Front Squat) + 1 Squat Clean for 12minutes

CrossFit Rookie
[Scale: Establish a quality Front Squat before you worry about practicing your clean]

Capacity

EMOM for 12 minutes
Using 70% of your 1RM Back Squat Weight
Death by Back Squat.
Start the clock and do 1 Back Squat.
At the beginning of the next minute do 2 Back Squats
Each minute add 1 squat to the previous round until you can not complete the reps in :60sec
* Racking the bar mid-set is allowed

W.O.D

20 min time limit to perform:
800m Run
5 Burpees
10 C2B Pull-ups
20 Press Ups
30 DU
40 KBS 24/14kg*
50 Box Jump 24/20
40 Wall Balls 9/7kg 10/9
30 DU
20 Press-ups
10 C2B Pull-ups
5 Burpees
800m Run
* Do not perform overhead KBS if you have a shoulder injury

* Care of Josh and StreTch
[Scale: C2B Pull-ups->Pull-ups->Ring Rows]
[Scale: DU-> 3 singles for each DU]
[Scale: KBS 20/12kg]
[Scale: Perform only the first 1/2 of the WOD]
[Scale KBS to comfortable weight]