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14/06/2013 CROSSFIT HACKNEY W.O.D

Posted 14th June 2013 by Josh Schouten

Strength & Speed

A. 8 x 200m sprints with 2min rest between each

B. 15min to find 1RM Thruster

W.O.D

Friday Fran Day!!

21-15-9
Thruster
Pull-up

Scores on the board

First Fran @CrossFitHckney

June – Olympic Weightlifting Workshop

Posted 13th June 2013 by Josh Schouten

Olympic Weightlifting Workshop

Oly lifting ChicJune 29th will see the introduction of our first Olympic Weightlifting Workshop for both members and non-members. As many of you are learning, CrossFit classes are as much technique as they are work ethic. Learning to move efficiently is key to being successful at CrossFit.  Movement efficiency gives you the ability to WORK harder and achieve your goals.

At Momentum Training we believe that teaching the technique and learning the skill is of upmost importance to our members safety and training enjoyment. This is why we have called on the experience of   Sauro Gardenal (British Weightlifting Level 2 coach) to share his superior knowledge and passion for the sport of weightlifting.

Sauro will break down the snatch, the clean and the jerk to make sure you walk out the door a more proficient lifter.

On completions of this course Sauro will be running weekly weightlifting sessions** on Friday’s between 6-8pm where you can continue to master the technique and skills required to perform these very complex lifts.

 

Where: At Momentum Training
When: The course will run from 13:00 – 16:15 and be inclusive of:

  • Health and Safety in Weightlifting
  • Snatch progression
  • Clean & jerk progression ( as in one exercise)
  • Back squat
  • Front squat and Pulls

Cost: The  workshop will cost members £60 and non-members £80.  For payment information please ask Geoff, Stretch or Josh on how to book. Once paid your booking will be confirmed.

Limited Spaces: Spaces are limited to 10people as Sauro need to be able to deliver a high quality service to all participants.

This will be on a first come first served Olympic Weightlifting workshops to come.

** Note: You must attend an Olympic Weightlifting Workshop before you can book onto the Friday night classes starting in July

 

13/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

10 Rounds of:

A-1 DE: Back Squats 70% 1RM 3reps
A-2 DE: Chin-up 70% 1RM 3 reps

DE effort switch between exercises on the minute every minute for 10 minutes

W.O.D

Set the clock to 30min
Chelsea
One round on the min for 30 min
5 pull-ups
10 push-up
15 Air Squats

If you fall behind the clock you must rest for the next minute. The aim is to do 30 rounds.

12/06/2013 Momentum Met-con

Posted 12th June 2013 by Josh Schouten

Dynamic warm up

Working on your own 60sec per station no rest between stations, total 30 mins work

  • Prowler push
  • OH press / ring rows – change every 15 reps
  • Ab Matt sit ups / rev hypers – change every 15 reps
  • Sled dragging
  • Battle ropes
  • Ring jump pull ups / squats – change every 15 reps
  • Press ups / high step up – change every 15 reps
  • Farmers walk

Finisher

Sit ups, press ups, squats 20-15-10-5

12/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

10 Rounds of:
A-1 DE: Deadlift 70% 1RM 3reps
A-2 DE: Push-Press 70% 3 reps

DE effort switch between exercises on the minute every minute for 10 minutes

W.O.D

Fight Gone Bad
Set the clock to 18minutes

3 rounds of :60sec at each station:
Wall-ball, 7/5kg, 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20″ box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
Rest

The clock does not stop running between stations.