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#CrossFit #Hackney #WOD 21/01/2014 #withmomentum

Posted 21st January 2014 by Josh Schouten

Warm-up

2 Rounds:

200m Run
5 Burpee
10 Walking Lunges
20 Banded Lateral Walks

Strength

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]

W.O.D

CrossFit Athlete
12min AMRAP:
10 x Pull-ups OR 100m run
15 x Bumper plate GTOH 20/15kg (plate must touch ground at bottom and head through with arms fully extended for rep to count)
20 x OH Walking Lunges with plate 20/15kg (10 per leg)

[Scale: Pull-ups-> If you can not do pull-ups you MUST run]
[Scale: GTOH 15/10kg]
[Scale: OH-Walking Lunge 15/10kg->DB Walking Lunges, Body Weight]

* Care of Maria