#CrossFit #Hackney #WOD 15/01/2014 #withmomentum

Posted 15th January 2014 by Josh Schouten

Warm-up

Not for time, 3 Rounds of:
15 KB Swings
10 KB Goblet Squats
5 Back Squats (increase weight slightly each round)

CrossFit Athlete
A-1 Front Squat 5x 5-6reps 30×0 @75-80% Rst:90
A-2 Back Squat 5x 6-7reps 30×0 @70-76% Rst :90

CrossFit
A-1 5×5-6 @75-80%
A-2 5×6-8 @65-73%

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

CrossFit Rookie
A-1 4×5
A-2 4×8-10

CrossFit Athlete
B-1 Full Range GHR 3x 6-8 20×0 (weighted) Rst :60sec
B-2 Split Squat 1 1/4 (bottom) with 2xKB 3x 6-8 2020 Rst :60sec

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

CrossFit Athlete
5 rounds for time:
20 Kettlebell swings 24/16kg
20 Goblet walking lunges 24/16kg
20 DU

CrossFit / CrossFit Endurance
5 rounds for time:
[Scale: Use 20/12kg for all KB Exercises]
[Scale: Preform 3 singles for each DU = 60]

CrossFit Rookie
4 Rounds for time.
[Scale: Use comfortable weight for all KB exercises]

* Care of Tom