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#CrossFit #Hackney #WOD 7/2/2014 #withmomentum

Posted 7th February 2014 by Josh Schouten

Warm-up

With a barbell perform:
10 Deadlifts
10 RDL
10 Bent Over Rows
10 Upright Rows
10 Strict Press (last rep put bar on back)
10 Split squats on right leg
10 Split squats on left leg
10 Back Squats
10 Behind the head strict press

Then start the clock and repeat the sequence, how fast can you do it?

Strength

CrossFit Athlete
A. On the 2minutes perform: 2 x (1 Snatch form mid-shin + 1 Snatch from the floor) for 12minutes

note: deadlift the bar to waist height before lowering to mid-shin
CrossFit and CrossFit Endurance
A. On the 2 minutes perofrm: 1 x (Power Snatch + Overhead Squat) + 1 x Full Snatch for 12minutes

CrossFit Rookie
[Scale: Practice Snatch High Pulls, and establish a quality OHS before you worry about practicing your snatch)

Capacity

CrossFit Athlete
For 10 rounds (7:30minutes)
On the :45sec perform: 1 Snatch @ 70% best weight in A.

CrossFit and CrossFit Endurance
Either perform 1 Snatch every :45sec
Or
On the even :45sec: Perform 8x KB Goblet Squats (heavy)
On the odd :45sec: Perform 10x Squat Jumps (as high as possible)

CrossFit Rookie
MUST PERFORM KB Goblet Squats and Squat Jumps

W.O.D

Battle of London WOD 5:
WOD 5: “DEATH BY BAR JUMPING BURPEES”

10 stations with increasing reps.

Station 1: 3 reps
Station 2: 6 reps
Station 3: 9 reps
Station 4: 12 reps …
Station 9: 27 reps
Station 10: Max reps

At the end of the 60seconds the athlete will have 10 seconds to transition to the next station.

BOL MENS TOP SCORE: 167reps WOMENS: 165reps