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#CrossFit #Hackney #WOD 08/09/2013 #withmomentum

Posted 8th September 2013 by Josh Schouten

Warm-up

15 minutes to complete

– Over the box Jumps Tekkers
– Hand release push-up Tekkers
– Push Jerk Tekkers

 

Strength

25 minutes to complete

CrossFit Athlete:
A Push-Jerk 6 x 4-6reps 21×0 Rst:90 (last two set should be a struggle to get 6 reps)

B-1 Ring Dips 4 x x ME: :40sec 20×0 Rst:60
B-2 Ring Pull-ups (semi supinated to supinated grip) 4 x ME:40sec 20×0 Rst:60

CrossFit
A Push-Jerk 5 x 6-8 21×0 Rst:90

B-1 Ring Dips [scale with feet on the ground, no bands allowed] 4 x 10-12reps 30×0 Rst:60
B-2 Ring Pull-ups (semi supinated to supinated grip) [scale:jump up and lower if needed] 4 x 8-10reps 30×0

CrossFit Endurance
A DE: Push-Jerk 70% 1RM 10 x 3reps EMOM 21×0

B-1 DE: Ring Dips 4 x 6-8reps 30×0 Rst:60
B-2 DE: Ring Pull-ups (semi supinated to supinated grip) 4 x 6-8 reps 30×0 Rst:60

CrossFit Rookie
A Push-Jerk 5 x 8-10reps 21×0 Rst:90

B-1 Ring Push-ups 4 x 8-10reps 30×0 Rst:60
B-2 ME: Jumping Ring Pull-ups (semi supinated to supinated grip) 4 x 10-12reps 3000 Rst:60

W.O.D


15minute time cap 

*perfom as a pair
For time:
Run 800m (together)
30 Over the Box Jumps (each)
30 Wall Balls 9/7kg (each)
60 Double unders (each)
30 Hand Release Push Ups (each)
30 T2B (each)
30 walking lunge (together)