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01/06/2012 CROSSFIT HACKNEY W.O.D

Posted 1st June 2013 by Josh Schouten

Strength

A-1 Poliquin Step-up 3 x 20ea leg 10×0

A-2 Hip Bridge 3 x 20 20×1

B-1 Back Squat  5 x [Strength Athlete: 6-10, Body Composition Athlete 10-12] 3010

B-2 Overhead Spilt Squat w/ weight plate 5 x 12-15ea leg 2010

W.O.D

9 Minute AMRAP

5 Front Squats 50/30

10 Push Press 50/30

15 Double Unders

 

31/05/2012 CROSSFIT HACKNEY W.O.D

Posted 31st May 2013 by Josh Schouten

Strength

Upper Body – band activation

A-1 Chest Press / Floor Press 4 x 6-8 / 12-15 rest 60 31×0

A-2 BB Bent over row 4 x 6-8 / 12-15 rest 60 31×0

B-1 Seated BB OH Press 3 x 8-12 rest 60 30×0

B-2 Banded Face Pulls 3 x 8-12 rest 60 30×0

W.O.D

For time:

50 – Kb Swing 24/16

40 – Sheena Press Up

30 – Box Jump 20/24

20 – Pull Ups

10 – OH Walking Lunges 20/10

 

 

Scores on the board

20130531-202113.jpg

30/05/2012 CrossFit Hackney W.O.D

Posted 29th May 2013 by Josh Schouten

Strength

A-1 20min to establish 1RM Clean (or practice Clean Skills)

B-1 KB Farmers Walks  4 x 40m

B-2 KB Front Rack Step-ups 4 x 20

W.O.D

10min AMRAP

5 Power Cleans 60/40kg (or medball)

10 Over the bar burpees

29/05/2012 CrossFit Hackney W.O.D

Posted by Josh Schouten

Strength

A-1 Strict OH Press 4 x [Strength Athlete: 3-5, Body Composition Athlete 6-10] 30×1  :60rest

A-2 Pull-ups & Kipping Activation 2 x 10-20 20×0 :60rest

W.O.D

4 Rounds for time of:

400m Run

20 KB Swing 20/12kg

5 Push-Press 60/30kg