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#CrossFit #Hackney #WOD 10/09/2013 #withmomentum

Posted 10th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

A-1 External Rotator with band 3 x 10-12reps Rst: 30

A-2 Thruster Tekkers with empty bar [use DB if shoulder mobility is limited] 3 x10reps  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:
12min AMRAP of:
3 Thrusters @50/30kg
6 Push-Press @50/30kg
9 Push-ups

CrossFit and CrossFit Endurance
12min AMRAP of:
3 Thrusters @40/20kg
6 Push-Press @40/20kg
9 Push-ups [scale: incline]

CrossFit Rookie
12min AMRAP of:
3 DB Thrusters (comfortable weight)
6 Push-Press (comfortable weight)
9 Push-ups [scale: incline]