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#CrossFit #Hackney #WOD 27/01/2014 #withmomentum

Posted 27th January 2014 by Josh Schouten

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