#CrossFit #Hackney #WOD 02/01/2014 #withmomentum

Posted 2nd January 2014 by Josh Schouten

Warm-up

3 Rounds of:
5 Box Jumps
5 Front Squats (just the bar)
5 Back Squats (just the bar)

CrossFit Athlete
A-1 Front Squat with pause 5x 5-6reps 31×0 @70-78% 1RM Rst:90
A-2 Back Squat 5x 7-8reps 40×0 @68-75% 1RM Rst :90

CrossFit
A-1 4×5-6 @70-78% 1RM
A-2 4×8-10 @60-68% 1RM

CrossFit Endurance
A. 5×5 on :90 @70% 1RM
B. 5×3 on :60 @75% 1RM

CrossFit Rookie
A-1 4×5
A-2 4×10-12

CrossFit Athlete
B-1 Full Range GHR 3x 6-8 30×0 (hands on chest) Rst :60sec
B-2 Split Squat 1 1/4 (bottom) with 2xKB 3x 8-10 2020 Rst :60sec

CrossFit / CrossFit Endurance / CrossFit Rookie
B-1 [Scale: Nordic Raise]
B-2 [Scale: DB or Body weight]

10min AMRAP
20,15,10,5 reps of:
Box Step-up with KB 24/16kg 24/20′ – (alt feet one foot on box at all time)
T2B
Box jumps 24/20′
Sit ups

[Scale: Box Step-up 20/12kg]
[Scale: TTB-> Toe-2-Rings->K2E, reverse Crunch]
[Scale: Box Jump (stack weight plates)]

* Care of Geoff