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#CrossFit #Hackney #WOD 6/2/2014 #withmomentum

Posted 6th February 2014 by Josh Schouten

Warm-up

3 Rounds of:
10 Push-ups
10 Double Leg mountain climbers
10 Burpees

Strength

CrossFit Athlete
A-1 Front Squat 5x 3-5 @80-90% 1RM 30×0 rst:90
A-2 Back Squat 5x 4-6 40×0 @78-88% rst :90

CrossFit
A-1 5×3-5 @75-85% 1RM
A-2 5×4-6 @73-83% 1RM

CrossFit Endurance
A. 12min to Find 3RM Front Squat
B. EMOM for 8minutes 2 Back Squats at best weight in A.

CrossFit Rookie
A-1 4×6
A-2 4×8-10

Capacity

12minutes to complete as many rounds as possible: Perform 10reps of each and rest :30secs between exercises

CrossFit Athlete
B-1 Weight plate chest height alternating Lunges (10reps each leg) 25/15kg
B-2 Back Extensions
B-3 Burpess with jump and touch 2″ above standing reach

All other CrossFit
B-1 [Scale: Single KB Goblet lunges – > DB Lunges->No Weight]
B-2 [Scale: Superman holds]
B-3..

W.O.D

Run either:
3x800m run, rest 3:00
OR
5x400m rest 1:1
OR
200DU
100 Burpees