#CrossFit #Hackney #WOD 20/11/2013 #withmomentum

Posted 20th November 2013 by Josh Schouten

Strength

15 minutes to complete

CrossFit Athlete

A. Bent Knee Deadlift @ 78-82 % 1RM 5 x 4-6 30×0 :90sec

CrossFit

A. Bent Knee Deadlift @ 74-76% 1RM 5 x 5-7 30×0 :90sec

CrossFit Endurance

A. Bent Knee Deadlift @ 78-82% 1RM 12 x wk:3 DE 2reps EMOM 30×0 :60sec

CrossFit Rookie

A. Bent Knee Deadlift (comfortable weight with good form) 4 x 5-7 30×0 :90sec

CrossFit Athlete

B-1 Wide Stance Good Morning 3 x 5-7reps 30×0 rest :60 (Quality reps, not heavy reps)

B-2 Single Leg Hip Bridge w/ head & shoulders on box 12-15reps each leg 20×0 rest :60

CrossFit / Endurance / Rookie

B-1 Wide Stance Good Morning 3 x 7-9 reps 30×0 rest :60 (Quality reps, not heavy reps)

B-2 Single Leg Hip Bridge w/ head & shoulders on box 3 x 12-15reps each leg 30×0 rest :60

“Nancy”

(20min Cut-off)

5 rounds of:

15 Overhead Squat 45/30kg

400 meter run