#CrossFit #Hackney #WOD 22/11/2013 #withmomentum

Posted 22nd November 2013 by Josh Schouten

Strength

CrossFit Athlete

A. Back Squat @ 83-88% 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 @ 78-82% 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 1RM wk:4 ME: 2-3 reps 6-8 sets

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

CrossFit Rookie

A. Back Squat @ 78-82% 1RM 5 6-8 30×0 2min

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

4 rounds 30sec on / 30 off:

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)

15min AMRAP of:

200m Run

50 Air squats

50 DU