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#CrossFit #Hackney #WOD 22/01/2014 #withmomentum

Posted 22nd January 2014 by Josh Schouten

Warm-up

3 rounds:
5 Press Ups
5 Kb Swing
5 Pull Ups / Ring Rows
5 Kb Deadlifts

Strength

20minutes to complete
CrossFit Athlete
A. Standing BB Military Press 5x 5-7 40×0 rst:90
B. Mixed Grip Pull-ups 5x 5-7 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

15 minutes to complete
5 rounds of :20sec work and :40sec rest (Total:12minutes)

CrossFit Athlete
MAX rep output. Count your total repetitions for 5 rounds of:
C-1 Push-Press 55/35kg
C-2 Ball Slams
C-3 TTB

CrossFit / CrossFit Endurance
C-1 45/25kg
..
C-3 [Scale: TT-Rings. K2E, or reverse crunch]

CrossFit Rookie
C-1 [Scale: comfortable weight, DB]
C-2 ..
C-3 [Scale: K2E, Reverse Crunch]

W.O.D

CrossFit Athlete
Helen
400m Run
21 KB Swings 24/16kg
12 Pull-ups

OR

10min AMRAP
9 Deadlift 70/50kg
12 Hand Realease Press-ups
15 Wall Ball 10/9′ 9/7kg

* Care of Maria

CrossFit/CrossFit Endurance
[Scale: KBS 20/12kg]
[Scale: Pull-ups -> Ring Rows]
Or
[Scale: Deadlift 60/40kg]
[Scale: HRPU->Press-ups->Inline Press-ups]

CrossFit Rookie
[Scale: All weighted movements to comfortable weight]