Sort by tags

#CrossFit #Hackney #WOD 05/09/2013 #withmomentum

Posted 5th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

Teach Thruster Tekkers

Strength

15 minutes to complete

CrossFit Athlete:
A. Back Squat 1 1/4 (bottom) 6 x 6-8reps 31×0 Rst:90

CrossFit
A. Back Squat 1 1/4 (bottom) 5 x 8-10 31×0 Rst:90

CrossFit Endurance
A. DE: Back Squat 1 1/4 (bottom) 2 reps EMOM for 12minutes

CrossFit Rookie
A. Back Squat 5 x 10-12reps 40×0 Rst:90

Capacity


Set the clock to 12 minutes. Alternate exercises and perform ME :40 and Rest :40 (3 Rounds)
CrossFit Athlete:
B-1 BB on Back Alternating Forward Lunges
B-2 Back Extension into GHR

CrossFit
B-1 DB/KB Alternating Forward Lunges
B-2 Band Pull Through

CrossFit Endurance
B-1 BB on Back Alternating Forward Lunges
B-2 Band Pull Through

CrossFit Rookie
B-1 DB/KB Alternating Forward Lunges
B-2 Band Pull Though

W.O.D

CrossFit Athlete:
7min AMRAP of ladder:
3 Thrusters 45/25kg (bar must be taken from floor)
3 Chest 2 Bar pullups
6 Thrusters
6 Chest 2 Bar pull-ups …

CrossFit, CrossFit Endurance
7min AMRAP of ladder:
3 Thrusters 35/20kg (bar must be taken from floor)
3 Pull-ups
6 Thrusters
6 Pull-ups

CrossFit Rookie
7min AMRAP of ladder:
3 Thrusters 20/15kg [scale: use DB if shoulders are limited OH]
3 Jumping Pull-ups
6 Thrusters
6 Jumping Pull-ups…