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#CrossFit #Hackney #WOD 17/09/2013 #withmomentum

Posted 17th September 2013 by Josh Schouten

Warm-up

10 minutes to complete

Coaches warm-up plus:

A-1 Kipping Toes to bar/rings Tekkers 2 x 10-15

A-2 Walking Lunges 2 x 20 reps

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:

10,9,8,7,6,5,4,3,2,1 reps for time of:

Front Squat 60/35kg
Toes to Bar

CrossFit:
10,9,8,7,6,5,4,3,2,1 reps for time of:
Front Squat 50/25kg
Toes to Bar [scale: K2E]

CrossFit Endurance (10 min time cap):
10,9,8,7,6,5,4,3,2,1 reps for time of:
Front Squat 50/25kg
Toes to Bar [scale: K2E]

CrossFit Rookie:
10,9,8,7,6,5,4,3,2,1 reps for time of:
Front Squat (comfortable weight)
Reverse Crunch on Floor