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#CrossFit #Hackney #WOD 11/09/2013 #withmomentum

Posted 11th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

Coaches warm-up plus:

A-1 KB Swing Tekkers (Russian and American) 2 x 12-15reps Rst :30

A-2 Walking Lunges 2 x 20reps Rst :30

Strength

15 minutes to complete

CrossFit Athlete:
B. Back Squat 1 1/4 (bottom) 5 x 6-8reps 31×0 Rst:90

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

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

CrossFit Rookie
B. Back Squat 4 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:
C-1 BB on Back Alternating Forward Lunges (keep elbows under the bar)
C-2 Back Extension into GHR

CrossFit & CrossFit Endurance
C-1 DB/KB Alternating Forward Lunges
C-2 Band Pull Through

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

W.O.D

CrossFit Athlete:
12 min AMRAP:
25 Double Unders
20 Kettlebell Swings 24/16kg
15 T2B

CrossFit
12 min AMRAP:
25 Double Unders
20 Kettlebell Swings 20/12kg
15 T2B [scale: K2E or Toes to rings]

CrossFit Endurance
10 min AMRAP:
25 Double Unders
20 Kettlebell Swings 20/12kg
15 T2B [scale: K2E or Toes to rings]

CrossFit Rookie
12 min AMRAP:
25 Double Unders
20 Kettlebell Swings 20/12kg
15 K2E [scale: K2E or reverse crunch on floor]