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#CrossFit #Hackney #WOD 25/09/2013 #withmomentum

Posted 25th September 2013 by Josh Schouten

Warm-up

15 minutes to complete Pistol Squat Tekkers & Strength

 

Strength

20 minutes to complete

WARM-UP: 3 x 4-6reps

CrossFit Athlete:

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

CrossFit

B. Deadlift 5 x 7 to 9 20×0 Rst:90sec

CrossFit Endurance

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

CrossFit Rookie

B. Deadlift 4 x 10-12 40X0 Rst:90

 W.O.D

CrossFit Athlete

21-15-9

Front Squat 70 / 50

Box Jump 24/30

Rest 2 min and repeat

CrossFit

21-15-9

Front Squat 55 / 40

Box Jump 24/20

Rest 2 min and repeat

CrossFit Endurance

21-15-9

Front Squat 55 / 40

Box Jump 24/20

Rest 2 min and repeat

CrossFit Rookie

21-15-9

Goblet Squat 20 /16

Squat Jumps

Rest 2 min and repeat

Once complete all athlete will move to 100 Walking Lunges w/ Kettlebells