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#CrossFit #Hackney #WOD 20/12/2013 #withmomentum

Posted 20th December 2013 by Josh Schouten

Warm Up

Hollow Rocks
Superman Rocks

Kipping Tekkers
Kipping pull-ups

Thruster Tekkers

Strength

CrossFit Athlete
A. Back Squat 85-90% RM load 5 x ‘1,1,1,1,1 20×0 120sec
* Cluster Training – resting :15sec between reps

CrossFit 
A. Back Squat 80-85% load  5 x  2,2,2 20×0 120sec
* Cluster Training – resting :15sec between reps

CrossFit Endurance
A. Back Squat
wk4: find ME 1-2 reps on :120 sec for 20minutes

CrossFit Rookie
A. Back Squat 4 x 6-8 31×0 90sec 20minutes to complete

Capacity

FOR QUALITY: GOOD FORM MUST BE HELD FOR ALL REPS
3 Rounds

B-1 BB RDL 31×0 :40sec work rest :60sec
B-2 RFE Split Squat with pause 31×0 (30sec work on each leg) rest :40sec
[Scale: use KB/DB on both exercises] [Scale: perform all exercises with body weight]

WOD

3mins work to get as far up the ladder as you can. There is no weight on the bar, the objective is to move fast!

1 Thrusters @ 20/15kg
1 pull up
2 thrusters
2 pull ups
Rest 2 mins

Start where you finished……