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#CrossFit #Hackney #WOD 21/12/2013 #withmomentum

Posted 21st December 2013 by Josh Schouten

Warm-up

DU Tekkers

Tabata Press-ups 6 Rounds of :20sec work, :10sec rest – your score is the lowest number of reps you perform in the :20sec interval

 

Strength

CrossFit Athlete
A-1 Flat Bench Press 85-95% Load  5 x 1,1,1,1,1 30×0 120sec
A-2 Pull Ups 85-95% load 5 x 1,1,1,1,1 30×0 120sec
* Cluster Training – rest 15sec between each rep

CrossFit 

A-1 Flat Bench Press 88-90% Load 5 x 2,2,2 20×0 120sec
A-2 Pull Ups 88-90% load 5 x 2,2,2 20×0 120sec
* Cluster Training – rest 15sec between each rep

CrossFit Endurance

A-1 Flat Bench Press
A-2 Pull Ups
wk4: ME 1-2 reps in 20minutes

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

5 Rounds of :30 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)

WOD

200 DU for time

[Scale: 3 skips for each DU]  600 skips…. OUCH!!!