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

Posted 12th December 2013 by Josh Schouten

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