WOD 19 November 2014

19 Nov

photo 2 (2)All Levels

L-sits 4 x 20 second hold

“Nutts” complete for time:
10 handstand push ups
15 deadlifts (115/75kg)
25 box jumps (30/24″)
50 pull ups
100 wall ball (9/6kg)
200 double-unders
400m run with plate (20/15kg)

Basic Barbell – Olympic Lifting (5.30pm & 6.30pm)

Two pause push press – 1×2(60%), 1×2(65%), 2×5(72.5%), AMRAP(77.5%)

Hang snatch above the knee with 2 pauses – 2-2-2-2-2 (2-2) (no more than 80%)

Snatch lift-off – 4×5(95-105%)

Looking to start with CrossFit SE11 in Vauxhall?

Read this first for some insight in to London’s finest. Find out more about our beginners programme here, you can book online here and if you feel at all intimidated by all this scary CrossFit check this out tooAnd this too.

If you have any other questions then you should be able to find the answers on the website but if you’re still stuck you can email me here.

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