27/05/2012 CrossFit Hackney W.O.D
Strength A-1 20min to establish 1RM Snatch (or practice snatch work) B-1 Hollow Rock 3 x 20 1010 B-2 L-Sit 3 x ALAP W.O.D Buy In: 40 DU 3 Rounds of: 10 TTB 10 Thruster 40/20kg
26/05/2012 CrossFit Hackney W.O.D
Strength A-1 Pull-ups 4 x[Strength Athlete: 6-8 (add weight), Body Composition Athlete 10-12] 3010 W.O.D 10min AMRAP 5 Box Jumps 24/20" 10 Burpees Rest 5minutes between rounds 2min Max Reps of: Air Squats Press-ups Pull-ups Wall Balls Rest 1min between each
25/05/2012 CrossFit Hackney W.O.D
Strength A-1 Back Squat 5 x [Strength Athlete: 6-10, Body Composition Athlete 10-12] 3010 A-2 Overhead Spilt Squat w/ weight plate 5 x 15ea leg 2010 W.O.D 2 rounds of 8min AMRAP of: 6 Dead lifts 100/60kg 12 Wall Balls 7/5kg 10/6ft Rest 2minutes between rounds Scores on the board