24/06/2013 CROSSFIT HACKNEY W.O.D
Strength
A-1 Pull-ups 5 x
CFA: 4-6 reps 30×0
BC: 4 eccentric reps 8000 rst :90
A-2
CFA: 10* Incline Bench 5 x 4-6 reps 30×0 :90
BC: Heels elevated goblet squats 5 x 15-20reps 20×0 :90
B-1 KB Clean and Press 3 x 8-10each arm 31×0 :45
B-2 Seated Face Pull w/ band 3 x 10-12reps 30×1 :45
W.O.D
10min AMRAP of:
3 Box Jumps 24/20′
6 Push-Press 50/25kg*
9 Inverse Ring Rows
* bar must be cleaned from the floor