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#CrossFit #Hackney #WOD 10/11/2013 #withmomentum

Posted 10th November 2013 by Josh Schouten

Warm-up

DU Tekkers – Then 2minutes MAX DU

Burpee Tekkers – Then 2minutes MAX Burpees

Strength

16 minutes to complete
CrossFit Athlete
A. Back Squat @74-78% 1RM 5 x 5-6reps 30×0 rst:90

B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down)

CrossFit
A. Back Squat @74-78% 1RM 5 x 6-8reps 30×0 rst:90

B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down)

CrossFit Endurance
A. Back Squat @74-78% 1RM wk:1 DE: 3reps EMOM for 10 minutes

B. Romanian Rhythm squats 1 x 50reps (10 on toes, 10 heels stay down)

CrossFit Rookie
A. Back Squat @74-78% 1RM 5 x 8-10reps 30×0 rst:90

B. Romanian Rhythm Squats* 1 x 50reps (10 on toes, 10 heels stay down)

*The rhythm squat is an exercise used to develop your vertical jump. Basically, it’s 50-rep sets of quarter or partial squats. The first 10 reps you come up on your toes; the next 10 you stay on your heels and don’t come up on your toes. This repeats until you hit 50 reps.

The rhythm squat is a good peaking exercise to increase an athlete’s vertical jump and olympic lifts.

Capacity

wk:1-2 (12minutes): 3 Rounds of :40sec work, :40sec rest
FOR QUALITY: GOOD FORM MUST BE HELD FOR ALL REPS
CrossFit Athlete
C-1 BB on Back Poliquin Step-up (focus on pressing toe into box before stepping up) 10×0 (40sec work each leg)

C-2 BB FFE Split Squat with pause 31×0 (40sec work on each leg)

CrossFit & CrossFit Endurance
[Scale: use KB/DB on both exercises]

CrossFit Rookie
[Scale: perform all exercises with body weight]

W.O.D

All CrossFitters

Complete the following for time:
Buy in: 100 DU
3 rounds of:
20x burpees
20x pull ups
Cash out:100 DU