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#CrossFit #Hackney #WOD 23/09/2013 #withmomentum

Posted 23rd September 2013 by Josh Schouten

Warm-up

10 minutes to complete Coaches warm-up plus:

A-1 Thruster Tekkers

A-2 Kipping Pull Up Progressions

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:

Running Jackie for time:

1000m Run

50 BB Thrusters 20/15kg

30 Pull-ups

CrossFit:

Running Jackie for time:

800m Run

50 BB Thrusters 20/15kg

30 Pull-ups

CrossFit Endurance (10 min time cap):

Running Jackie for time:

800m Run

50 BB Thrusters 20/15kg

30 Pull-ups

CrossFit Rookie:

1/2 Running Jackie for time:

400m Run

25 BB Thrusters 20/15kg