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#CrossFit #Hackney #WOD 03/01/2014 #withmomentum

Posted 3rd January 2014 by Josh Schouten

Warm-up

10 BB Strict Press (just the bar)
ME: Strict Pull-ups [Scale: Ring rows with pronated grip]
15 KBS
10 BB Push Press (just the bar)
ME: Strict Chin-ups [Scale: Ring rows with supinated grip]
15 KBS
10 BB Push Press (just the bar)

Strength

20minutes to complete
CrossFit Athlete
A. Standing BB Military Press 4x 6-8 40×0 Rst:90
B. Mixed Grip Pull-ups 4x 6-8 40×0 Rst:90 (switch grip on each set)

CrossFit
A. 4x 7-9
B. 4x 7-9 [Scale: Mixed grip ring rows]

CrossFit Endurance
A. DE: 3reps EMOM for 8minutes
B. DE: 2reps EMOM for 8 minutes

CrossFit Rookie
A. 4x 8-10 [Scale: DB]
B. 4x 7-9 [Scale: Mixed grip ring rows]

Capacity

15minutes to complete
4 rounds of :30sec work and :30sec rest (Total:12minutes)

CrossFit Athlete
MAX rep output. Count your total repetitions:
C-1 Push-Press 50/30kg
C-2 BB Inverse Rows (place barbell in squat rack)
C-3 Hollow Rocks

CrossFit / CrossFit Endurance
C-1 40/20kg
C-2 [Scale: change height of bars in rack]
C-3 ..

CrossFit Rookie
C-1 [Scale: comfortable weight, DB]
C-2 ..
C-3 ..

W.O.D

4 round of 2min AMRAP*:
10 KBS 32/24kg
5 Hand Release Press-ups

Rest 1min between rounds
* If you drop more than 5reps between you highest and lowest score you must do 20 burpees at the end of the WOD.

CrossFit / CrossFit Endurance
[Scale: KBS 24/16kg]
[Scale: Press-ups, Incline Press-ups]

CrossFit Rookie
[Scale: KBS comfortable weight]
[Scale Press-up, Incline Press-ups]

*Care of Geoff”