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16/06/2013 Momentum Met-con

Posted 16th June 2013 by Josh Schouten

Dynamic warm up

2 rounds then rotate. 30 mins works with Father’s Day burpees as called out
Working in partners :45sec each exercise
– Then
change exercises with partner, ut.

  • Station 1: Prowler/Jog
  • Station 2: Ring row/Box jump
  • Station 3: KB press/Squat heels elevated
  • Station 4: Sled pulling/Jog
  • Station 5: Battle ropes/Walking lunges with plate

16/06/2013 CROSSFIT HACKNEY W.O.D

Posted by Josh Schouten

Strength

A. Power Clean 10 x 3 XXXX rst: 2min

– or 20min to practice clean technique

W.O.D

“The Chiefs”

Set the clock to 19minutes

Max rounds in 3 minutes of:
3 Ceans 60/35kg
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

15/06/2013 CROSSFIT HACKNEY W.O.D

Posted 15th June 2013 by Josh Schouten

Strength

Set the clock to 20minutes

5 Rounds of:

A-1 Deadlift 70% 1RM 5reps 20×0
A-2 Chin-up 70% 1RM 5reps 20×0
A-3 GHD 10reps 30×0
A-4 Sheena Press-ups 10reps 20×0

* each exercise starts on the :60sec. Do reps at each station, rest the remainder of time.

W.O.D

PARTNER WOD

400m Run (both athletes, same time)*
100 Wall Balls (one works while other holds bottom sof squat position) (MAX 10reps per set)
400m Run (both athletes, same time)*
100 Push Press (one works while other holds plank position) (MAX 10reps per set)
400m Run (both athletes, same time)*
100 Partner Ab-mat Sit Up Wall ball pass 400m Run (both athletes, same time)*

 

* Both athletes must finish the run before starting the next exercise

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