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#CrossFit #Hackney #WOD 25/01/2014 #withmomentum

Posted 25th January 2014 by Josh Schouten

Warm-up

3 Rounds of:
5 Hand Walkouts + Push-ups
:30sec hold Elbow to Instep (each side)
5 SDLHP
5 Thrusters

Strength

CrossFit Athlete / CrossFit
A. Snatch Grip Deadlift 5x 2-3reps 10,0,x,0 Rst :90sec
[Scale: Elevate bar on weight plates. Must maintain flat back in the bottom position]

CrossFit Endurance
A. DE: 1rep EMOM

CrossFit Rookie
A. 4 x 8reps 50×0

All Athlete
B-1 Single Leg RDL with KB 3x 6-8 30×0 Rst:60sec
B-2 Pistol Squats 3x 10-12 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

CrossFit Open 11.2
15 minutes AMRAP of:
9 Deadlifts 70/45kg
12 Push-ups
15 Box jumps 24/20″
*Care of StreTch

CrossFit & CrossFit Endurance
[Scale:Deadlift 60/30kg]
[Scale: Press-up-> Incline Press-up]
[Scale: Box Jump comfortable height]

CrossFit Rookie
[Scale: All exercises to comfortable weight, height]