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#CrossFit #Hackney #WOD 16/2/2014 #withmomentum

Posted 16th February 2014 by Josh Schouten

Warm-up

2 Rounds of:
10 Hollow Rocks
rest :30sec
10 V-ups (MUST Keep feet together)
rest :30sec
10 Kips (going from flexion to extension hanging from the bar)
rest :30sec
10 Wall Balls
no rest
10 Burpees
ret :30sec

Strength

CrossFit Athlete & CrossFit
A-1 5x (1x Strict OHP + 5 Push-Press 30×0) rst: 100sec
A-2 Pull-ups 30×0 5x 6-8 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 3 Push-Press (find ME strict press weight)
B. Find 3 RM in 12min

CFE must take bar from floor.

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

Capacity

Capacity: In groups of 3, EMOM Perform 6 reps for 4 rounds (12 minutes)

CrossFit Athlete
B-1 3 x Clean and Press @ 70/40kg
B-2 6 x Strict Ring Dips
B-3 9 x Burpees

CrossFit Scaled & CFE
B-1 [Scale: Deadlift and shrug]
B-2 [Scale: Press-up on rings]
B-3 [Scale: 6 x Burpees]

W.O.D

CrossFit Athlete
50 TTB [Scale: TT-Rings->K2E->V-Ups]
Rest :60sec
50 Burpees
Rest: 60sec
50 Wall Balls 9/7kg 10/9′
Rest:60sec
50 V-ups
Rest: 60sec
50 DU

CrossFit & CFE
Reduce all reps to 40

CrossFit Rookie
Reduce all reps to 30