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#CrossFit #Hackney #WOD 09/01/2014 #withmomentum

Posted 9th January 2014 by Josh Schouten

Warm-up

25 Walking Lunges
20 Inverse Ring Rows
25 Walking Lunges
15 Kipping Pull-ups [Scale Ring Rows]
15 Squat Jumps
10 Strict Pull-ups
10 Alternating Split Jumps
5 Strict Pull-ups

Strength

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]

W.O.D

3 Rounds of:
50 Alternating Split Jumps
25 Pull Ups [Scale: Ring Rows]
200m Run

Time Cap of 12 min

* Care of Josh