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#CrossFit #Hackney #WOD 9/12/2013 #withmomentum

Posted 9th December 2013 by Josh Schouten

Warm-up

Thruster Tekkers
Pull-up Tekkers

Tabata Burpee for 6 rounds :20sec work and :10sec rest – your score is the lowest number of reps you perform in all 6 rounds..

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

Alternate around the following stations for 3 rounds, completing as many reps as possible in 60 secs, resting 60 seconds between rounds:

BB Thrusters (50/35)

Pull Ups

Burpee to plate

russian KB Swings (32/24)