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#CrossFit #Hackney #WOD 25/2/2014 #withmomentum

Posted 25th February 2014 by Josh Schouten

Warm-up

Jumping Mechanics

2 Rounds of:
10 Box Jumps
10 Vertical Jumps
10 Forward Bounds
10 Tuck Jumps
Rest :30sec between each

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
12min to complete:
8 rounds for time of:
10 Tuck Jumps
10 TTB
200m Run or 20 Burpees

* Care of StreTch

CrossFit Scaled
[Scale: 6 Rounds]
[Scale: TTB->TT-Rings->K2E->V-Ups]