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#CrossFit #Hackney #WOD 6/12/2013 #withmomentum

Posted 6th December 2013 by Josh Schouten

CrossFit Athlete

A. Sumo Deadlift 6RM Load 5 x 5,2,1 30×0 120sec
Resting 10-15 Seconds between reps

CrossFit 

A. Sumo Deadlift 80-90% 5 x 2,2,1 20×0 120sec
Resting 15-20 Seconds between reps

CrossFit Endurance

A. Sumo Deadlift 6 wk:1 DE: 5reps @ 60% on 90 sec for 9 minutes 30×0 90 sec

CrossFit Rookie

A. Sumo Deadlift 4 8-10 31×0 90sec

CrossFit Athlete

15 minutes to complete
B-1 BB Back Step 3 x 8-10el reps 22×0 rest :60 (Quality reps, not heavy reps)
B-2 GHR (if strong enough)/GHD  3 x 10-12reps 30×1 rest :60

CrossFit / Endurance / Rookie

B-1 BB Back Step 3 x 8-10el reps 22×0 rest :60 (Quality reps, not heavy reps)
B-2 GHR (if strong enough)/ 3 x 10-12reps 30×1 rest :60

W.O.D

CrossFit Athlete
5 rounds of:
Weight Plate Overhead Walking Lunges, 10steps each leg 25/15kg
Burpees 20

All others only do 4 rounds

* Let trailing knee gently kiss the ground on each lunge