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#CrossFit #Hackney #WOD 16/09/2013 #withmomentum

Posted 16th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

Coaches warm-up

Strength

20 minutes to complete

CrossFit Athlete:
B-1 Wide Grip Pull-ups (weighted) 4 x 2-4reps 40×0 Rst:90
B-2 BB Flat Bench Press from pins 4 x 4-6rep 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 5-7reps 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)

CrossFit Athlete:
C. AMRAP Chin-ups
D. AMRAP 2xKB Push-Press

CrossFit
C. AMRAP Chin-ups [scale: band]
D. AMRAP 2xKB Push-Press

CrossFit Endurance
C. AMRAP Chin-ups [scale: band]
D. AMRAP 2xKB Push-Press

CrossFit Rookie
C. AMRAP Inverse Ring Rows
D. AMRAP 2xKB Push-Press

W.O.D

CrossFit Athlete:

10 air squats
50 push press 45/25kg
20 air squats
40 push press
30 air squats
30 push press
40 air squats
20 push press
50 air squats
10 push press

 CrossFit & CF Endurance (15 min time cap)

10 air squats
50 push press 40/20kg
20 air squats
40 push press
30 air squats
30 push press
40 air squats
20 push press
50 air squats
10 push press

CrossFit Rookie:
5 air squats
25 push press 30/15kg
10 air squats
20 push press
15 air squats
15 push press
20 air squats
10 push press
25 air squats
5 push press”