#CrossFit #Hackney #WOD 17/11/2013 #withmomentum

Posted 17th November 2013 by Josh Schouten

CrossFit Athlete

A-1 Incline Bench Press 31×0 (hold pause at bottom) @70-72% 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) 5 x 3-5 31×0 :90sec

CrossFit

A-1 Incline Bench Press 31×0 (hold pause at bottom) @70-72% 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) 5 x 4-6 31×0 :90sec

CrossFIt Endurance

A-1 Incline Bench Press 31×0 (hold pause at bottom) @70-72% 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) 12 x wk: 3 ME: 2reps 31×0

CrossFit Rookie

A-1 Incline Bench Press 31×0 (hold pause at bottom) @70-72% 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) 5 x 5-7 31×0 :90sec

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

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

Total reps in 10minutes of:

5 Thruster 60/40kg rst:30sec

20 DU rst:30sec