#CrossFit #Hackney #WOD 17/2/2014 #withmomentum
Warm-up
12minutes to complete:
2 Min Max Double unders / Tekkers
Teach KB Clean and Press
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
CrossFit Athlete
Broken Grace (Total of 30 Ground to Overhead)
EMOM Perform 3 GTOH for 10 minutes @ 60/40kg
CrossFit & CrossFit Endurance
Either:
Complete Broken Grace with a comfortable weight
OR
Perform 2 Front Squats and 2 STOH
* Take bar from the rack
CrossFit Rookie
MUST PERFORM Front Squats and STOH
W.O.D
21, 15, 9 of:
KB Clean and Press 24/16kg
Wall balls 9/7kg 10/9′
CrossFit & CrossFit Endurance
[Scale: KBS 20/12kg]
[Scale: Wall Balls 7/5kg]
CrossFit Rookie
[Scale: Use comfortable weight for all movements]
* Care of Geoff and StreTch