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8/07/2013 CrossFit Endurance @ CrossFit Hackney

Posted 8th July 2013 by Josh Schouten

 

Triathlete:

Day 1: Swim – Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Day 2: Bike – Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Day 3: Run – Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Day 4: Swim -Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Day 5 : Bike – 15M TT

Day 6: Run  – Repeat 3:00 on / 3:00 off, until form/pace deteriorates

 

Runner:

Day 1: Repeat 6:00 on / 4:00 off, until form/pace deteriorates

Day 2: Repeat 3:00 on / 3:00 off, until form/pace deteriorates

Day 3: 5km TT

 

*Reference: CrossFitEndurance.com

#CrossFit #Hackney #WOD 08/07/2013 #withmomentum

Posted by Josh Schouten

Strength

A-1 Heels Elevated Back Squat 4 x CFA: 6-8 BC: 8-12 30×0 :60
A-2 High Reebok BB Lateral Step-ups 4  x CFA: 8-12 BC: 12-15 21×0 :60

Set the clock to 10min EMOM switch between (wk1 :30work :30 rest, wk2 :40work :20rest, wk3 :45 work :15rest)
B-1 HBBS @ 40/20kg 5reps
B-2 BB OHP @ 40/20kg 5reps

*continue from where you left off after each :30sec interval

W.O.D
“Capacity (set the clock to 12min):

3 Rounds  ME for :30sec each stations :30sec rest between
C-1 – Press-ups
C-2 – TTB

3 Rounds  ME for :30sec each stations :30sec rest between
D-1Heavy Sled Push (1 length is 1rep)
D-2 Back Extensions”

 

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#CrossFit #Hackney #WOD 06/07/2013 #withmomentum

Posted 6th July 2013 by Josh Schouten

Warm-up

4 x 200m sprints w/ :90sec rest between each

Movement Practice

2 Rounds of each “Hope” movement :30sec work :30sec rest

WOD

Hope

set the clock to 15minutes

3 rounds of:
Burpees
Power snatch 35kg
Box jump, 24” box
Thruster 35kg
Chest to bar Pull-ups
Rest :60

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

CFFH-300x190

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