Sort by tags

#CrossFit #Hackney #WOD 19/2/2014 #withmomentum

Posted 19th February 2014 by Josh Schouten

Warm-up

3 Rounds
10 Thrusters with empty bar
10 sec hold in bottom of front squat position
2 laps Backwards Running on Track (emphasis forefoot landing)

Spend 2-3min Thoracic Rolling

Strength

CrossFit Athlete
A-1 Front Squat 6x 3,3,3,2,2,2 @88+% 1RM 30×0 rst:90
A-2 Back Squat 6x 4,3,3,2,2,2 40×0 @85+% rst :90

CrossFit
A-1 5x 5-6 @75-80% 1RM
A-2 5×6-8 @65-73% 1RM

CrossFit Endurance
A. 12min to Find 2RM Back Squat
B. B. EMOM perform 2 Front Squats @ 80% of best weight in A.

CrossFit Rookie
A-1 4×5
A-2 4×6-8

Capacity

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

CrossFit All Athletes
2 Rounds of:
7 Minutes of isometric Heven
:60 High Plank hold
:60sec High Side Plank hold (right)
:60sec High Side Plank hold (left)
:60sec Low Plank hold
:60sec Supine plank
:60sec Superman hold
:60sec Hollow Rock hold
Rest :60sec

W.O.D

CrossFit Athlete
21 Thrusters @ 42.5/30kg
21 Burpees
600m Run

15 Thrusters
15 Burpees
400m run

9 Thrusters
9 Burpees
200m Run

CrossFit / CFE
[Scale: Thruster to 30/20kg]

CrossFit Rookie
[Scale: Thruster to comfortable weight]

* Do not perform overhead swings if you have a shoulder injury

* Care of Josh