Sort by tags

#CrossFit #Hackney #WOD 30/12/2013 #withmomentum

Posted 30th December 2013 by Josh Schouten

Warm-up

KB Skills
Swings, 1-Arm Swings, KB Push-Press, KB DLHP

Strength

All Athlete
EMOM for 16minutes:
Odd minute: Flat Bench Press 3reps @ 75% 1RM
Even minute: 1 Ecc Chin-up (Jump up and lower yourself for 30sec). If you fail the rep you must do eccentric inverse row’s (bar in rack) instead

Capacity

Teach KB Turkish Get-Up
What is the max weight you can do on your right arm?
What is the max Weight you can do on your left arm?

Capacity:
Repeat the following sequence 2 times:
How many KB TGU can you do on your right arm in :60sec 20/12kg?
Rest :60
How many KB TGU can you do on your left arm in :60sec 20/12kg?

W.O.D

5 Rounds of:
5 Left-Arm KB Swings 24/16kg
5 Left-Arm KB Push-Press
5 Right Arm KB Swings
5 Right Arm KB Push-Press
5 KB DLHP 24/16kg