#CrossFit #Hackney #WOD 26/2/2014 #withmomentum

Posted 26th February 2014 by Josh Schouten

Warm-up

Burgener Warm up (CFA use bar, All other Athletes use stick)

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)

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 KB DLHP

CrossFit Athlete

5 Rounds:
9 Squat Cleans 60/40
15 HSPU
21 DU

CrossFit / CFE
Either complete the Squat Clean WOD:
[Scale: Squat Clean 50/30kg]

5 rounds:
9 Deadlifts 70/50kg
15 Press Ups [Scale: Incline press-ups]
42 DU [Scale: 1 DU = 3 singles]

CrossFit Rookie
Complete the Deadlift WOD
[Scale: Deadlift to comfortable weight]