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#CrossFit #Hackney #WOD 18/10/2013 #withmomentum

Posted 18th 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

Death By 10m for 12 min

Set cones 10m apart. Sprint between cones and perform a burpee at each end

First minute = 1 length

Second minute = 2 length (1 lap)