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#CrossFit #Hackney #WOD 13/01/2014 #withmomentum

Posted 13th January 2014 by Josh Schouten

Warm-up

3 Rounds of:
5 SDLHP
5 Squats
5 Press ups
5 Sit Ups

 

Strength

CrossFit Athlete / CrossFit
A. Snatch Grip Deadlift 5x 3-4reps 10,0,x,0 @ 70-75% 1RM Rst :90sec
[Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position]

CrossFit Endurance
A. DE: 1rep @ 75-80% EMOM for 10minutes
[Scale: As above]

CrossFit Rookie
A. 4 x 8reps 50×0
[Scale: Conventional Deadlift]

All Athlete
B-1 Single Leg RDL with KB 3x 8-10 31×0 Rst:60sec
B-2 Pistol Squats 3x 8-12 20×0 Rst:60sec

B-1 [Scale: DB, Holding stable object]
B-2 [Scale: Heel elevates, Candle Stick Role, Holding ring, Holding Stable Object]

W.O.D

Tabata This!

Tabata Row or KBDLHP 24/16kg
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.

* Care of Tom