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#CrossFit #Hackney #WOD 20/2/2014 #withmomentum

Posted 20th February 2014 by Josh Schouten

Warm-up

With a barbell perform 3 Rounds:
5 Snatch Grip Deadlifts
5 Snatch Grip RDL
5 Hang Snatch Shrugs
5 Hang Snatch High Pulls
5 Hand Power Snatch
5 OHS
5 Snatch Balance

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
EMOM for 10minutes perform:
even minute: 3 Snatch High Pull @ 70% of best weight in A.
odd minute: 3 Box Jumps for MAX Height*
* Step down from the box

CrossFit Scaled Endurance
Either perform Snatch High Pulls and Box Jump

OR

even minute: 15 KBS
odd minute: 10 KBDLHP

W.O.D

CrossFit Athlete
15min AMRAP
1 Deadlift 60/40
1 Power clean 60/40
1 Front squat 60/40
1 STOH 60/40

2 Deadlift..
2 Power Cleans..
…
3..
4..

CrossFit / CFE
[Scale: weight 50/30kg]

CrossFit Rookie
[Scale: weight to comfortable weight]