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#CrossFit #Hackney #WOD 03/10/2013 #withmomentum

Posted 3rd October 2013 by Josh Schouten

Warm-up

10 minutes to complete
DU Tekkers – AMRAP DU 3minutes

Weight Plate Ground to Overhead Tekkers – AMRAP 2minutes

Strength

30 minutes to complete

CrossFit Athlete
A. Heels Elevated Back Squats (wave loading) 6x 8,6,4,8,6,4reps 30×0 Perform as on the :120sec’s (15mins)

B-1 Seated on box Good Morning 4x 6-8reps 30×1 rst:60
B-2 Lateral Step-ups on high box 4x 10-12reps each leg 20×0 rst :60

CrossFit
A. Heels Elevated Back Squats (wave loading) 6x 10,8,6,10,8,6reps 30×0 Perform as on the :120sec’s (15mins)

B-1 Seated on box Good Morning 4x 8-10 30×1 rst :45
B-2 Lateral Step-ups high box 4x 10-12ea leg 21×0 rst :45

CrossFit Endurance
A. Heels Elevated Back Squats (wk1: DE: 3reps EMOM wk2: ME 3reps, wk3: DE: 2reps EMOM wk4 ME: 3reps) 12x3rep EMOM for 12min

B-1 Seated on box Good Morning 3x 8-10 30×1 rst :45
B-2 Lateral Step-ups high box 3x 10-12ea leg 21×0 rst :45

CrossFit Rookie
A. Heels Elevated Back Squats 4×10-12reps 30×0 Perform as on the :120sec’s (12mins)

B’s – same as CrossFit Endurance

W.O.D

CrossFit Athlete
21-18-15-12-9-6-3
Weight Plate Ground to Overhead (G2O) 25/15kg
Pull-ups
DU
CrossFit & CrossFit Endurance
21-18-15-12-9-6-3
Weight Plate Ground to Overhead (G2O) 20/10kg
Pull-ups [scale: jumping pull-ups]
DU [each attempt at DU counts]

CrossFit Rookie
21-18-15-12
Weight Plate Ground to Overhead (G2O) (comfortable weight)
inverse ring rows
DU [scale 3 x single]