WOD 3 October 2016

03 Oct

Beyond RXD

Complete every minute on the minute for 3 minutes:
3 front squat (60% of 1RM)
3 power clean (same as above)
Complete every minute on the minute for 3 minutes:
4 front squat
4 power clean
Complete every minute on the minute for as long as possible:
5 front squat
5 power clean

RXD

Complete every minute on the minute for 3 minutes:
3 front squat (50% of 1RM)
3 power clean (same as above)
Complete every minute on the minute for 3 minutes:
4 front squat
4 power clean
Complete every minute on the minute for as long as possible:
5 front squat
5 power clean

Fitness

Complete every minute on the minute for 3 minutes:
3 front squat
3 power clean
Complete every minute on the minute for 3 minutes:
4 front squat
4 power clean
Complete every minute on the minute for as long as possible:
5 front squat
5 power clean

Looking to start with CrossFit SE11 in Vauxhall?

Find out more about our beginners programme here and you can book our Level 1 classes online here, or here for those with prior CrossFit experience. Also check this and 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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