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#CrossFit #Hackney #WOD 24/12/2013 #withmomentum

Posted 24th December 2013 by Josh Schouten

Warm-up

Clean and Jerk Tekkers [Scale: Wallball Cleans]

Kipping Tekkers (hollow rock to superman hanging on the bar)

Toes to bar Tekkers [Scale: Toes to Rings, Knees to Elbows, Reverse Crunch]

Strength

CrossFit Athlete
A. Sumo Deadlift 3RM Load 5 x 1,1,1,1,1 30×0 120sec
Cluster Training – resting 15sec between reps

CrossFit 
A. Sumo Deadlift 80-90% 5 x 2,2,2 20×0 120sec
Cluster Training – resting 15sec between reps

CrossFit Endurance
A. Sumo Deadlift wk4: ME 1-2 reps 20×0 on the 120sec

CrossFit Rookie
A. Sumo Deadlift 4 6-8 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

CrossFit / Endurance / Rookie

B-1 [Scale: Use KB/DB, Body Weight]
B-2 [Scale: Superman’s on floor]

W.O.D

3 min Ascending ladder:
1 C&J @60/40kg
5 toes to bar
2 C&J
5 toes to bar
3 C&J
etc…
*2min rest
3 min descending ladder
5 C&J
5 toes 2 bar
4 C&J