#CrossFit #Hackney #WOD 15/12/2013 #withmomentum

Posted 15th December 2013 by Josh Schouten

Warm-up

Burpee Wall Ball Tekkers

Pull Up variations

Kb Swing

Strength

CrossFit Athlete

A-1 Flat Bench Press 90-92% 5 x 1,1,1,1,1 20×0 120sec
A-2 Pull Ups 90-92% 5 x 1,1,1,1,1 20×0 120sec

Resting 10-15 Seconds between reps

CrossFit

A-1 Flat Bench Press 85-90% Load 5 x 2,2,2 2 20×0 120sec
A-2 Pull Ups 85-90% Load 5 x 2,2,2 2 20×0 120sec

Resting 15-20 Seconds between reps

CrossFit Endurance

A-1 Flat Bench Press
A-2 Pull Ups

wk:3 DE: 4 reps @ 70% on 90 for 9 minutes

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

15 min AMRAP

10 Burpee Wall Ballls 9/7

5 Pull Ups

10 Kb Swings 24/16