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#CrossFit #Hackney #WOD 15/2/2014 #withmomentum

Posted 15th February 2014 by Josh Schouten

Warm-up

2 Rounds of
:30sec KBS
:30sec Single arm swings (l-hand)
:30sec Single arm swings (r-hand)
:30sec L-Hand KB Cleans
:30sec R-Hand KB Cleans
:30sec L-Hand KB Cleans & Press
:30sec R-Hand KB Cleans & Press

Strength

CrossFit Athlete
A-1 Deadlift from podium (stand on 10kg plates) 5x 5,4,4,3,3 20×0 rst: 100sec
A-2 Glute-Ham Raises 5 x 8-10 30×0 rst:100sec

CrossFit & CrossFit Endurance
A-1 5×4 20×0 rst: 100sec
A-2 [Scale: Nordic Raise (knees on abe-mat)]

CrossFit Rookie
A-1 4×7-7 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 BB Thruster @ 45/30kg
B-2 Over the Bar Burpees
B-3 Split Jumps (6 reps each leg)

CrossFit
B-1 [Scale: Thruster 40kg/25kg]
B-2…
B-3 [Scale: Alternating Reverse Lunges]

CrossFit Rookie
B-1 [Scale: Comfortable weight]
B-2 ..
B-3 ..

* Move the bar FAST

W.O.D

10min AMRAP
16 Box Jumps 24/12′
8 KB goblet squats 32/20kg
4 (2ea arm) Single Arm KB Thrusters 32/20kg

CrossFit & CrossFit Endurance
[Scale: KBS 20/16kg]

CrossFit Rookie
[Scale:KBS use comfortable weight]

* Care of Geoff