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#CrossFit #Hackney #WOD 8/11/2013 #withmomentum

Posted 8th November 2013 by Josh Schouten

Warm-up

Hollow Rock
Superman Rock

Kipping Pull-up Tekkers

Strength

CrossFit Athlete
A. Bent Knee Deadlift @ 70-74% 1RM 5 5-7 30×0 :90sec

B-1 Wide Stance Good Morning 3 x 6-8reps 30×0 rest :60 (Quality reps, not heavy reps)
B-2 Single Leg Hip Bridge w/ head &  shoulders on box 3 x 10-12reps each leg 30×0 rest :60

CrossFit 
A. Bent Knee Deadlift @ 68-72% 1RM 5 6-8 30×0 :90sec

B-1 Wide Stance Good Morning 3 x 8-10reps 30×0 rest :60 (Quality reps, not heavy reps)
B-2 Single Leg Hip Bridge w/ head &  shoulders on box 3 x 10-12reps each leg 30×0 rest :60

CrossFIt Endurance
A. Bent Knee Deadlift @ 70-74% 1RM 10 wk:1 DE 3reps @ 65% EMOM 30×0 :90sec

B-1 Wide Stance Good Morning 3 x 8-10reps 30×0 rest :60 (Quality reps, not heavy reps)
B-2 Single Leg Hip Bridge w/ head &  shoulders on box 3 x 10-12reps each leg 30×0 rest :60

CrossFit Rookie
A. Bent Knee Deadlift (comfortable weight with good form) 4 6-8 30×0 :90sec

B-1 Wide Stance Good Morning 3 x 8-10reps 30×0 rest :60 (Quality reps, not heavy reps)
B-2 Single Leg Hip Bridge w/ head &  shoulders on box 3 x 10-12reps each leg 30×0 rest :60

W.O.D

CrossFit Athlete
“Nicole”

20min AMRAP:
Run 400 meters
Max rep Pull-ups

CrossFit & CrossFIt Endurance
[Scale: Pull-ups – Inverse Ring rows]
CFE: Recommend 15min cut off.  Athlete can decide to go longer

CrossFit Rookie
[Scale: Pull-ups to inverse ring rows]