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#CrossFit #Hackney #WOD 9/2/2014 #withmomentum

Posted 9th February 2014 by Josh Schouten

Warm-up

3 Rounds
10 Air Squats
10 Squat Jumps
5 Single Arm KBS (each arm)

Teach KB-Snatch Tekkers

Strength

CrossFit Athlete
A-1 Deadlift from podium (stand on 15kg plates) 5x 5,5,5,4,4 20×0 rst: 100sec
A-2 Glute-Ham Raises 5 x 8-10 30×0 rst:100sec

CrossFit & CrossFit Endurance
A-1 5×5 20×0 rst: 100sec
A-2 [Scale: Nordic Raise (knees on abe-mat)]

CrossFit Rookie
A-1 4×6-8 20×0 rst: 100sec
A-2 Nordic Raises 4×8-10

Capacity

EMOM perform 6 reps on each station for 4 rounds (12minutes)
CrossFit Athlete
B-1 Double KB Thrusters 24/12kg
B-2 Box Jumps 20/24″”
B-3 Deadlift @ 65% best weight in A-1*

CrossFit
B-1 [Scale: 20/8kg->DB Thrusters-> Heels elevated]
B-2 [Scale: Use weight plates for height]
B-3…*

* Move the bar FAST

W.O.D

2 x 4min AMRAP with 1min rest between (start both rounds on 3reps)
3 HeSPU
3 Air Squats
3 KB Snatch 20/16kg (ea arm)
6
6
6
9
9
9 ect…
* Care of Josh”

CrossFit & CrossFit Endurance
[Scale: HeSPU->Persian Press-ups]
[Scale: KBS: 20/16kg]

CrossFit Rookie
[Scale: HeSPU->Persion Press-ups->Press-ups->Incline Press-ups]