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#CrossFit #Hackney #WOD 14/2/2014 #withmomentum

Posted 14th February 2014 by Josh Schouten

Warm-up

With an empty barbell perform 3 Rounds:
10 Deadlifts
10 RDL
10 Bent Over Rows
10 Upright Rows
10 Strict OHP
10 OHS

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 perform: 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

CrossFit Athlete
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

CrossFit Scaled
Cindy 20min AMRAP:
5 Pull-ups [Scale: Ring Rows]
10 Press-ups [Scale: incline press-ups]
15 Air Squats