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#CrossFit #Hackney #WOD 12/10/2013 #withmomentum

Posted 12th October 2013 by Josh Schouten

Strength

CrossFit Athlete:
A. Conventional Deadlift (wave loading, perform on the :90sec) 6×7,5,3,7,5,3 50×0 Perform as on the :90sec’s

CrossFit
A. Conventional Deadlift (wave loading, perform on the :90sec) 6×8,6,4,8,6,4 50×0 Perform as on the :90sec’s (10mins)

CrossFit Endurance
A. Conventional Deadlift (wk1: ME:3reps, wk2: DE:2rep @75% EMOM, wk3: ME 2reps, wk4: DE: 3reps 70% EMOM) Aim to perform 10set of 3reps 30×0

CrossFit Rookie
A. Conventional Deadlift 4x 8-10reps 30×0 Perform as on the :90sec’s (10mins)

Capacity

10 minutes to complete
CrossFit Athlete
4 Rounds :40work, :40rest
B-1 OH Walking Lunges w/ weight plate 20×0 25/15kg
B-2 Sprinters Bridge 2010

CrossFit & CrossFit Endurance
4 Rounds :40work, :40rest
B-1 OH Walking Lunges w/ weight plate 20×0 20/10kg
B-2 Sprinters Bridge 2010

CrossFit Rookie
4 Rounds  :40work, :40rest
B-1 KB Walking Lunges 20×0
B-2 Sprinters Bridge 2010

 

W.O.D

CrossFit Athlete

10min AMRAP
10 Box Jumps
5 Ring Dips
1 Deadlift @ 85% MAX rep in A

CrossFit, CrossFit Endurance & Rookie

10min AMRAP
10 Box Jumps
5 Push-ups [scale: incline push-ups)
1 Deadlift @ 85% MAX rep in A