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#CrossFit #Hackney #WOD 19/09/2013 #withmomentum

Posted 19th September 2013 by Josh Schouten

Warm-up

15 minutes to complete

Pistol Squat Tekkers

 

Strength

20 minutes to complete

WARM-UP: 3x 4-6reps

CrossFit Athlete:
C. Deadlift from podium 6 x 6,4,2,6,4,2reps  20×0 Rst:90sec

CrossFit
C. Deadlift 5 x 7 to 9 20×0 Rst:90sec

CrossFit Endurance
C. DE: Deadlift (from podium if mobility allows) EMOM 3 reps for 10minutes

CrossFit Rookie
C. Deadlift 4 x 10-12 40X0 Rst:90

 W.O.D

CrossFit Athlete
AMRAP 12:00 of:
5 Deadlift 100/55kg
10 Alternating Pistols
100m Shuttle Run
CrossFit
AMRAP 12:00 of:
5 Deadlift 80/45kg
10 Alternating Pistols
100m Shuttle Run

CrossFit Endurance
AMRAP 12:00 of:
5 Deadlift 80/45kg
10 Alternating Pistols
100m Shuttle Run

CrossFit Rookie
AMRAP 12:00 of:
5 Deadlift (comfortable weight)
10 Air Squats
100m Shuttle Run