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#CrossFit #Hackney #WOD 20/09/2013 #withmomentum

Posted 20th September 2013 by Josh Schouten

Warm-up

12 minutes to complete

– Push-up Tekkers
– Strict BB Press Tekkers
– Push-Press Tekkers
– Push-Jerk Tekkers

Strength

25 minutes to complete

CrossFit Athlete:
A Push-Jerk 6 x 3-5reps 21×0 Rst:90 (last two set should be a struggle to get 6 reps)

B-1 Ring Dips 4 x ME: :40sec 20×0 Rst:60
B-2 Ring Pull-ups (semi supinated to supinated grip) 4 x ME:40sec 20×0 Rst:60


CrossFit
A Push-Jerk 5 x 3-5 21×0 Rst:90

B-1 Ring Dips [scale with feet on the ground, no bands allowed] 4 x 10-12reps 30×0 Rst:60
B-2 Ring Pull-ups (semi supinated to supinated grip) [scale:jump up and lower if needed] 4 x 8-10reps 30×0

CrossFit Endurance
A DE: Push-Jerk 72.5% 1RM 12 x 2reps EMOM for 12minutes

B-1 DE: Ring Dips 4 x 6-8reps 30×0 Rst:60
B-2 DE: Ring Pull-ups (semi supinated to supinated grip) 4 x 6-8 reps 30×0 Rst:60

CrossFit Rookie
A Push-Jerk 5 x 6-8reps 21×0 Rst:90

B-1 Ring Push-ups 4 x 8-10reps 30×0 Rst:60
B-2 ME: Jumping Ring Pull-ups (semi supinated to supinated grip) 4 x 10-12reps 3000 Rst:60

W.O.D

CrossFit Athlete:

20min Chelsea EMOM:
5 Pull-ups
10 Press-us
15 Squats
* If you fail to complete the round in :60sec, rest the next round

CrossFit

20min Chelsea EMOM:
5 Pull-ups [scale: jumping pull-ups]
10 Press-us [scale: incline press-ups]
15 Squats
* If you fail to complete the round in :60sec, rest the next round

CrossFit Endurance

15min Chelsea EMOM:
5 Pull-ups [scale: jumping pull-ups]
10 Press-us [scale: incline press-ups]
15 Squats
* If you fail to complete the round in :60sec, rest the next round

CrossFit Rookie

Every 2minutes perform 1 round of Chelsea:

5 Pull-ups [scale: jumping pull-ups]
10 Press-us [scale: incline press-ups]
15 Squats