#CrossFit #Hackney #WOD 18/12/2013 #withmomentum
Warm Up
Press up Tekkers
DU Tekkers
Strength
CrossFit Athlete
A. Sumo Deadlift 90-92% 5 x 1,1,1,1,1 20×0 120sec
Resting 10-15 Seconds between reps
CrossFit
A. Sumo Deadlift 80-90% 5 x 2,2,2 20×0 120sec
Resting 15-20 Seconds between reps
CrossFit Endurance
A. Sumo Deadlift
wk:3 DE: 4 reps @ 70% on 90 for 9 minutes
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
4 Rounds for time:
6 deadlifts @ 110/75
12 press ups
24 DU