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#CrossFit #Hackney #WOD 23/2/2014 #withmomentum

Posted 23rd February 2014 by Josh Schouten

Warm-up

2 Min Max Double unders / Tekkers

Complete 9,5,3 reps of:
Burpees
Box Jumps
Burpee Box Jumps

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

10 minutes to complete:

30 STOH 40/25kg
20 Burpee Box Jumps 24/20″
15 TTB
20 STOH 50/30kg
30 Burpee Box Jumps 24/20″
15 TTB
ME STOH 60/35kg # in the remainder of the 10 minutes.

CrossFit & CrossFit Endurance

[Scale: STOH – 30/20kg – 35/25kg – 40/30kg]

CrossFit Rookie
[Scale: Use comfortable weight for all movements]