#CrossFit #Hackney #WOD 8/12/2013 #withmomentum
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
3Rounds
40 sec Work 60 Rest
B-1 BB RDL 31×0
B-2 RFE Split Squat with pause 31×0 (40sec work on each leg) [Scale: use KB/DB on both exercises] [Scale: perform all exercises with body weight]
W.O.D
For time:
10 OHS 60/40kg
10 Burpee
10 Thrusters
10 Pull Ups
10 Power Cleans
10 Pull ups
10 Thrusters
10 Burpees
10 OHS
Scale: OHS > Front Squats > Goblet Sq & Power Clean > high Pulls