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#CrossFit #Hackney #WOD 2/12/2013 #withmomentum

Posted 2nd December 2013 by Josh Schouten

Warm Up

Tripple Steps (forward and back)
Lateral Side Steps
Dymamic Stalk Stance

CrossFit Athlete

A. Back Squat 6 RM load 5 x 5-2-1 30×0 120sec

Resting 10-15 Seconds between reps

CrossFit 

A. Back Squat 6 RM load  5 x  2,2,1 20×0 120sec
Resting 15-20 Seconds between reps

CrossFit Endurance

A. Back Squat
wk:1 DE: 5reps @ 60% on 90 sec for 9 minutes 30×0 90 sec 20minutes to complete

CrossFit Rookie

A. Back Squat 4 x 8-10 31×0 90sec 20minutes to complete

 

Capacity

FOR QUALITY: GOOD FORM MUST BE HELD FOR ALL REPS
3 Rounds

B-1 BB RDL 31×0 :40sec work rest :60sec
B-2 RFE Split Squat with pause 31×0 (30sec work on each leg) rest :40sec
[Scale: use KB/DB on both exercises] [Scale: perform all exercises with body weight]

W.O.D

 

3 Rounds for time:

400m Run

15 Pull Ups

30 Squats