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#CrossFit #Hackney #WOD 04/09/2013 #withmomentum

Posted 4th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

A-1 External Rotator with band 3 x 10-12reps Rst: 60

A-2 Face pulls with band 3 x 10-12reps Rst: 60

 

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 33X0 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 12minutes ME :30sec Rest :60 (4rounds)

CrossFit Athlete:
C-1 Chin-ups
C-2 2xKB Push-Press

CrossFit
C-1 Bent over BB Rows
C-2 BB Floor Press

CrossFit Endurance
C-1 Bent over BB Rows
C-2 BB Floor Press

CrossFit Rookie
C-1 Seated on Floor Band Rows
C-2 DB Split Stance Strict OHP

 

W.O.D

CrossFit Athlete:
3 Rounds For Time Of:
10 Pull-ups
10 Press-ups
10 Box Jumps 24/20″
200m Run

CrossFit, CrossFit Endurance
3 Rounds For Time Of:
10 Inverse Ring Rows
10 Press-ups [scale: incline]
10 Box Jumps 24/20″
200m Run

CrossFit Rookie
3 Rounds For Time Of:
10 Inverse Ring Row
10 Press-ups [scale: incline]
5 Box Jumps 24/20″
200m Run