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#CrossFit #Hackney #WOD 7/11/2013 #withmomentum

Posted 7th November 2013 by Josh Schouten

Warm-up

15minutes to complete

Forward Rolls on the ground
Tripod headstands (get comfortable with upside down)

Teach how to get inverse on the rings (always chalk hands)

Strength

15minutes to complete

CrossFit Athlete

A-1 Front Leaver on Rings 3 x 5

A-2 Hollow Rocks 3 x 20

B. Skin the Cat 2 x 5 reps

CrossFit  / CrossFIt Endurance / CrossFit Rookie

A-1 Tuck Front Leaver on Rings 3 x 5

A-2 Hollow Rocks 3 x 15-20

B. Skin the Cat 2 x 3-5

Capacity

:30sec work with :30sec rest

3 Rounds of:
Back Extensions
Press-ups on KB (increase depth) [Scale: incline press-ups, place KB on weight plates]
L-Sit Hold on Rings [Scale: on box knees bent]
Handstand holds facing wall (nose and toes against wall) [Scale: head stands]
Barbell rollouts (knees on ab-mat)

W.O.D

CrossFit Athlete
12min AMRAP
1 Clean and Jerk 60/40kg
1 Rnd Cindy (
5 Pull-ups
10 Push-ups
15 Air Squats
)
2 Clean and Jerk
1 Rnd Cindy
3 Clean and Jerk etc etc

CrossFit & CrossFIt Endurance
[Scale: Clean and Jerk 50/30kg]

CrossFit Rookie
[Scale: Clean and Jerk to bar with wooden disks]