#CrossFit #Hackney #WOD 27/01/2014 #withmomentum
Warm-up
3 Rounds of:
15 Russian KBS
5 Front Squats
* Increase the weight on the bar with each round of Front Squats
Strength
All Athlete
15 minutes to establish your 5RM Front Squat 20×0 rst 1:30 with good form:
Suggested reps and sets: 5×5
Capacity
How many reps can you do in :60sec of each:
Air Squat
Push-Press
SDHP
Sit-Up
Pull-ups
Hollow Rocks
Wall Balls
* Rest :30sec between each exercise
W.O.D
CrossFit Athlete
25 KBS (overhead) @ 24/16kg
10 Back Squat @ 80/50kg
20 KBS
8 Back Squats
15 KBS
6 Back Squats
10 KBS
4 Back Squats
5KBS
2 Back Squat
CrossFit & CFE
[Scale: KBS 20/12kg]
[Scale: Back Squat 60/30kg]
CrossFit Rookie
[Scale: All movements to a comfortable weight]
* Care of StreTch