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#CrossFit #Hackney #WOD 18/12/2013 #withmomentum

Posted 18th December 2013 by Josh Schouten

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