Sort by tags

#CrossFit #Hackney #WOD 24/10/2013 #withmomentum

Posted 24th October 2013 by Josh Schouten

Warm-up

15 minutes to complete:
Teach DU – then :60sec ME DU
Teach Sit-ups – then :60sec ME Sit-ups
Teach Wall Ball – then :60sec Wall Balls

HSPU – Tekkers

Strength

12 minutes to complete
CrossFit Athlete:
A. Conventional Deadlift 6 x 5 40×0 Perform as on the :90sec’s

CrossFit
A. Conventional Deadlift  6 x 5 40×0 Perform as on the :90sec’s

CrossFit Endurance
A. Conventional Deadlift (wk1: ME:3reps, wk2: DE:2rep @75% EMOM, wk3: ME 2reps, wk4: DE: 3reps 70% EMOM for 10minutes)

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

Capacity

10 minutes to complete
CrossFit Athlete
4 Rounds :40work, :40rest
B-1 Alternating Split Jumps
B-2 Alternating V-ups (left hand touches right foot, right hand touches left foot)

CrossFit & CrossFit Endurance
B-1 Alternating Split Jumps [Scale: Alternating Lunges]
B-2 Alternating V-ups (left hand touches right foot, right hand touches left foot)

CrossFit Rookie
B-1 Alternating Lunges
B-2 Alternating V-ups (left hand touches right foot, right hand touches left foot)

W.O.D

15 minutes to complete 
“Benchmark Brawl”
In 4 minutes, complete as much of Diane as possible:.
21-15-9 of DL 102.5kg/70kg & HSPU [Scale: Push-ups, Incline Push-ups]
Rest 1 minute

In 4 minutes, complete as much of Karen as possible:
150 WB 9/7kg 10/6′
Rest 1 min

In 5 minutes, complete as much of Annie as possible:
50-40-30-20-10 of DU’s and Sit-ups

*Every rep is a point. You MUST stop where you’re at during each 1 minute break. Prepare for next AMRAP/benchmark during rest period. Good luck.