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#CrossFit #Hackney #WOD 3/12/2013 #withmomentum

Posted 3rd December 2013 by Josh Schouten

Warm-up

DU Tekkers
Russian KBS
C2B Pull-ups

Strength

CrossFit Athlete

A-1 Flat Bench Press 6RM Load  5 x 5,2,1 30×0 120sec
A-2 Pull Ups 6 RM load 5 x 5,2,1 30×0 120sec

Resting 10-15 Seconds between reps 

CrossFit 

A-1 Flat Bench Press 6RM Load 5 x 2,2,1 20×0 120sec
A-2 Pull Ups 6 RM load 5 x 2,2,1 20×0 120sec

Resting 15-20 Seconds between reps

CrossFit Endurance

A-1 Flat Bench Press
A-2 Pull Ups
wk:1 DE: 5 reps @ 60% on 90 sec for 9 minutes 30×0 90 sec

CrossFit Rookie

A-1 Flat Bench Press 4 x 8-10 31×0 90sec
A-2 Pull Ups 4 x 8-10 31×0 90sec
 

Capacity

4 Rounds of :40 sec on :30 rest:

B-1 Pronated, close grip (single ring) inverse ring row to chest 30×0
B-2 Hands together (diamond) press-up 21×0 (Scale: incline bar in rack or on a bock]
B-3 DB/KB Standing Lateral Raises  (2.5kg weight plates might be enough for some people)

 

W.O.D

10 min amrap
CrossFit Athlete
5 Chest to Bar Pull Up
10 Russian KBS 32/24kg
20 DU

CrossFit & CrossFit Endurance
5 Chest to Bar Pull Up [Scale: Pull-ups or Ring Rows]
10 Russian KBS 20/16kg
20 DU

CrossFit Rookie
5 Ring Rows
10 Russian KBS [Scale: a comfortable and safe weight]
20 DU