#CrossFit #Hackney #WOD 16/11/2013 #withmomentum

Posted 16th November 2013 by Josh Schouten

CrossFit Athlete

A. Back Squat @78-83% 1RM 6 x 4-5 20×0 2min

B. Romanian Rhythm squats 1 x 50reps (10 on toes, 10 heels stay down) 20×0

CrossFit

A. Back Squat @74-78% 1RM 5 x 5-7 20×0 2min

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

CrossFit Endurance

A. Back Squat @78-83% 1RM

B. Romanian Rhythm squats 1 x 50reps (10 on toes, 10 heels stay down) 12 wk:3 DE: 2reps @ 70% EMOM for 12 minutes

CrossFit Rookie

A. Back Squat @74-78% 1RM 5 6-8 30×0 2min

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

Capacity

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)

Battle of London Qualifier

12 min to complete:

4 Rounds of:

7 Shoulder to over head 60 /40

12 Toes to bar Remaining time establish 3RM Snatch