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#CrossFit #Hackney #WOD 14/12/2013 #withmomentum

Posted 14th December 2013 by Josh Schouten

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)