#CrossFit #Hackney #WOD 28/01/2014 #withmomentum
Warm-up
3 Rounds of:
10 Weight Plate Deadlifts
10 Weight Plate Cleans
10 Weight Plate OHP
Strength
20minutes to establish
All Athlete
A. 5RM Standing BB Military Press 30×0 rst:90
B. 5RM Strict Pull-up rst:90
If you can not perform a 5 strict pull-ups please test how much weight you can lower for a single rep with tempo of 10,0,0,0
Capacity
In groups of 2 (try to find someone of equal strength) 6 rounds of (12minutes):
:60sec BB Floor press @ same weight lifted in A
:30sec rest
:10 Slam Ball Chest passes agains wall (explosive as possible)
:50sec rest
W.O.D
CrossFit Athlete
25,20,15,10,5 reps of:
Weight Plate Ground to Overhead 20/15kg
TTB
DU
CrossFit and CrossFit Endurance
20,15,10,5 reps of:
Weight Plate Ground to Overhead 15/10kg
TTB
DU
CrossFit Rookie
[Scale: GTOH use a comfortable weight]
* Care of StreTch