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

Warm-up

Hang Snatch Tekkers
Thruster Tekkers

Strength

25minutes to complete

CrossFit Athlete

A-1 Incline Bench Press 31×0 (hold pause at bottom) @67-70% 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) @67-70% 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) @67-70% 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) @67-70% 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

Remembrance Day

18 minute AMRAP:

11 Hang Power Snatch 35/25kg

11 Burpees

11 Thrusters 35/25kg

11 Pull-ups

On the 11th mini athletes will pause for 1 full minute in silence out of respect and to remember those who gave the ultimate price.