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#CrossFit #Hackney #WOD 5/11/2013 #withmomentum

Posted 5th November 2013 by Josh Schouten

Warm-up

Clean Tekkers
Bupree Box Jump Tekkers

Strength

25minutes to complete

CrossFit Athlete

A-1 Incline Bench Press 31×0 (hold pause at bottom) @65-67% of Flat Bench 1RM
A-2 Chin-ups 31×0 (FULL extension of arms, hold pause at the bottom)
A-3 Horizontal Abduction 3 x 10-12 30×1 on each arm (shoulder pre-hab) 4 x 5-7 31×0 :90sec

CrossFit 

A-1 Incline Bench Press 31×0 (hold pause at bottom) @65-67% of Flat Bench 1RM
A-2 Chin-ups 31×0 (FULL extension of arms, hold pause at the bottom)
A-3 Horizontal Abduction 3 x 10-12 30×1 on each arm (shoulder pre-hab) 4 x 6-8 31×0 :90sec

CrossFIt Endurance

A-1 Incline Bench Press 31×0 (hold pause at bottom) @65-67% of Flat Bench 1RM
A-2 Chin-ups 31×0 (FULL extension of arms, hold pause at the bottom)
A-3 Horizontal Abduction 3 x 10-12 30×1 on each arm (shoulder pre-hab) 10 wk:1 ME: 3reps 31×0

CrossFit Rookie

A-1 Incline Bench Press 31×0 (hold pause at bottom) @65-67% of Flat Bench 1RM
A-2 Chin-ups 31×0 (FULL extension of arms, hold pause at the bottom)
A-3 Horizontal Abduction 3 x 10-12 30×1 on each arm (shoulder pre-hab) 4 x 6-8 31×0 :90sec

Capacity

wk:1-2 (12minutes): 4 Rounds of :45sec work, :45sec rest
B-1 Kneeling OHP with 2x KB (hold pause at the bottom) 31×0
B-2 Inverse Ring Rows w/ supinated grip (focus on biceps) 31×0

Finisher

C. BB Bicep Curls 2 x AMRAP to FAILURE 20/15kg 31×0 rest :60 (The gun show) Must maintain good form and not swing the body

W.O.D

CrossFit Athlete
AMRAP 5 rounds (10min) of:
:30sec Power Cleans 60/45kg Rst :30sec
:30sec Burpee Box Jumps Rst :30sec

CrossFit & CrossFIt Endurance
[Scale: Power Cleans 50/35kg]

CrossFit Rookie
[Scale: Power Clean to Medball Clean]
[Scale: Burpee]