#CrossFit #Hackney #WOD 14/11/2013 #withmomentum

Posted 14th November 2013 by Josh Schouten

Strength

15minutes to complete

CrossFit Athlete

A. Bent Knee Deadlift @ 74-78% 1RM 5 x 5-7 30×0 :90sec

CrossFit

A. Bent Knee Deadlift @ 72-74% 1RM 5 x 6-8 30×0 :90sec

CrossFit Endurance

A. Bent Knee Deadlift @ 74-78% 1RM 10 x wk:2 ME 3reps 30×0 :90sec

CrossFit Rookie

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

CrossFit Athlete

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 10-12reps each leg 30×0 rest :60

CrossFit / Endurance / Rookie

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

“Mary”

20min AMRAP:

5 HSPU

10 Pistols (5 each leg alternating)

15 Pull ups