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#CrossFit #Hackney #WOD 21/2/2014 #withmomentum

Posted 21st February 2014 by Josh Schouten

Warm-up

Increase the weigh on the deadlift each round:
3 rounds of:
5 Deadlift
10 Burpees
20 Alternating Back Step Lunges

Strength

CrossFit Athlete
A-1 Deadlift from podium (stand on 10kg plates) 5x 4,4,3,3,2 20×0 rst: 100sec
A-2 Glute-Ham Raises 5 x 7-9 30×0 rst:100sec

CrossFit & CrossFit Endurance
A-1 5×4 20×0 rst: 100sec
A-2 [Scale: Nordic Raise (knees on abe-mat)]

CrossFit Rookie
A-1 4×7-7 20×0 rst: 100sec
A-2 Nordic Raises 4×8-10

Capacity

EMOM perform 6 reps on each station for 4 rounds (12minutes)
CrossFit Athlete
B-1 BB Thruster @ 50/35kg
B-2 Deadlifts @ 50/35kg (move fast)
B-3 Lateral Jumps Over the Bar (12 reps each leg)

CrossFit
B-1 [Scale: Thruster 42.5kg/30kg]
B-2 [Scale: Deadlift 42.5/30kg]
B-3 [Scale: Alternating Reverse Lunges]

CrossFit Rookie
B-1 [Scale: Comfortable weight]
B-2 ..
B-3 ..

* Move the bar FAST

W.O.D

7 min AMRAP: Burpees (6″ target above max reach)
* Care of Tom