#CrossFit #Hackney #WOD 11/2/2014 #withmomentum
Warm-up
2 Min Max Double unders / Tekkers
9,7,5 reps of each:
Wall Ball
Box Jumps
V ups
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
16min AMRAP of:
100 DU
25 Wall balls 9/7kg 10/9″
25 Ring Press-ups (rings below knee height)
25 Box jumps 24/20″
25 V-ups
[Scale: DU-> 3 skips for each DU, YES 300 Skips]
[Scale: Wall balls 7/5kg]
[Scale: Ring Press-up increase angle->incline press-ups]
[Scale: V-ups->Alternating single leg V-ups]
* Care of Tom and StreTch