#CrossFit #Hackney #WOD 14/12/2013 #withmomentum
Warm Up
Handstand Press-ups and Scales
Pistol Squats and Scales
TTB and Scales
Strength
CrossFit Athlete
A. Back Squat 90-92% load 5 x 1,1,1,1,1 20×0 120sec
Resting 10-15 Seconds between reps
CrossFit
A. Back Squat 85-90% load 5 x 2,2,1 20×0 120sec
Resting 15-20 Seconds between reps
CrossFit Endurance
A. Back Squat
wk:3 DE: 4 reps @ 70% on :90 for 9 minutes
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
3 Rounds
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
20 min Team WOD
In pairs, complete the following for time:
50 handstand push ups
50 toes to bar
50 pistol squats
50 shoulder to overhead 35/20 (bar cannot touch the floor until 50 completed)