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#CrossFit #Hackney #WOD 22/09/2013 #withmomentum

Posted 21st September 2013 by Josh Schouten

Warm-up

10 minutes to complete

A-1 Clean Pulls / High hang cleans 2 x 5 reps ea Rst: 30

A-2   Seated 90 deg band rows to throat 2 x 15 reps Rst: 30

Strength

20 minutes to complete

CrossFit Athlete:
B-1 Wide Grip Pull-ups (weighted) 4 x 3-5reps 40×0 Rst:90
B-2 BB Flat Bench Press from pins 4 x 5-7rep 32X0 Rst:90

CrossFit
B-1 Wide Grip Pull-ups (weighted) 4 x 5reps 50×0 Rst:90
B-2 BB Flat Bench Press 4 x 6-8reps 31X0 Rst:90

CrossFit Endurance
B-1 ME: Wide Grip Pull-ups 6 x 2reps Rst:90
B-2 BB Flat Bench Press 4 x 5reps 30×0 Rst:90

CrossFit Rookie
B-1 Pull-up (eccentrics) [scale with band to maintain eccentric count] 3 x 3-4reps 5000 Rst:90
B-2 DB Flat Bench 3 x 10reps 40×0 Rst:90

Capacity

Set the clock to 10minutes ME :40sec Rest :40 (4rounds of C and 4rounds of D)

Note: Please can all members record total wall-balls for each round on the white board today.

CrossFit Athlete:
C. AMRAP Chin-ups
D. AMRAP Wall Balls 9/7kg 6/10′

CrossFit
C. AMRAP Chin-ups [scale: band]
D. AMRAP Wall Balls 9/7kg 6/10′

CrossFit Endurance
C. AMRAP Chin-ups [scale: band]
D. AMRAP Wall Balls 9/7kg 6/10′

CrossFit Rookie
C. AMRAP Inverse Ring Rows
D. AMRAP Wall Balls 7/5kg 6/10′

 

W.O.D


CrossFit Athlete:
Elizebeth: 21-15-9
Clean 60/35kg
Ring Dips

CrossFit
Elizebeth: 21-15-9
Clean 50/30kg
Ring Dips
CrossFit Endurance
Elizebeth: 21-15-9
Clean 50/30kg
Ring Dips
CrossFit Rookie
21-15-9
Cleans or MB Clean (comfortable weight)
Ring Press-ups