#CrossFit #Hackney #WOD 12/12/2013 #withmomentum
Warm Up
Thruster
Burpee
Pull Up variations
Strength
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 wk:2 ME: 1-2 reps
CrossFit Rookie
A. Sumo Deadlift 4 8-10 31×0 90sec
Capacity
15 minutes to complete work in groups of 4. (2 people rest, while 2 people work – there is only a 10sec change over time between working partners and resting partner so be quick)
CrossFit Athlete
B-1 BB Back Step :30sec work on each leg (total :60sec) 22×0 (Quality reps, not heavy reps) rest :70
B-2 GHR (if strong enough)/GHD :60sec work 30×1 rest :70
W.O.D
Fight Gone Bad Style (1min each station ME)
2 Rounds of:
Thruster 20/15 (just the bar)
Burpee
Pull-ups
rest :60
* Athletes can choose to start at any station