WOD 22 November 2014

22 Nov

photo (1)All Levels

Every minute on the minute for 10 minutes:
5 power cleans (70/50kg)
5 bar facing burpees

Basic Barbell – Strength (11am)

Bench press 5 x 1

Thruster 10RM

8 rounds for time: 100m sprint, 8 kettlebell swings (32/24kg), 5/3 strict pull ups

Basic Barbell – Olympic Lifting (10am)

Power clean above the knee – 1×5(60%), 1×5(65%), 1×5(70%), 1×5(75%), 1×5(80%)

Clean deadlift – 1×2(65%), 1×2(72.5%), 3×5(77.5%), AMRAP(77.5%)

Rack jerk with 2 pauses – 2×6(65-75%)

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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