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#CrossFit #Hackney #WOD 10/2/2014 #withmomentum

Posted 10th February 2014 by Josh Schouten

Warm-up

3 Rounds Cindy:
5 Strict Pull-ups Chest to Bar [Scale: Ring Rows]
10 Press Ups
15 Air Squats

Strength

CrossFit Athlete & CrossFit
A-1 5 x (2x Strict OHP + 6 Push-Press 30×0) rst: 100sec
A-2 Pull-ups 30×0 5×8-10 rst: 100sec

note: The aim is to use a weight that you can not strict press anymore than 2 reps.

CrossFit Endurance & 
A. ME: 1 Strict OHP and 2 Push-Press (find ME strict press weight)
B. EMOM perform 2reps  Pull Ups for 12min

CFE must take bar from floor.

CrossFit Rookie
A-1 5 x (2x Strict OHP + 6 Push-Press 30×0) rst: 100sec
A-2 [Scale: Eccentrics 6000 5×4-5]]

Capacity

Capacity: In groups of 3, On the :45sec perform 6 reps for 4 rounds (12 minutes)
CrossFit Athlete
B-1 BB Floor Press 30×0 @ best weight in A-1 + 10%
B-2 BB Bent Over Rows 60/35kg
B-3 Single Arm KB Push-Press 24/16kg (6res each arm, move fast)
CrossFit & CFE
B-1 …
B-2…
B-3 [Scale: 20/12kg]
CrossFit Rookie

B-1 [Scale: Comfortable weight]
B-2 [Scale: Use DB]
B-3 [Scale: Comfortable weight]

W.O.D

CrossFit Athlete
2 x 5min AMRAP of Cindy on roids!  Rest 2min between AMRAPS
5 C2B Pull-ups (chest MUST touch the bar for rep to count)
10 HR push-ups
15 Squat Jumps

Rest 2 mins and then:

Run 800m as fast as possible!

CrossFit Scaled

[Scale: C2B-Pull-ups->Pull-ups-> Ring Rows]
[Scale: HR-Press-ups->Press-ups->Incline Press-ups]
[Scale: Squat Jumps->Air Squats]

Run 800m

* Care of Tom and StreTch