WOD 29 August 2013

29 Aug

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Level 2

25 hollow body rocks + 25 arch body rocks x 3

Deadlift 5-5-5-5-5

Wall walk + hold for 30s x 3

Every minute on the minute for 12 minutes:
2 clean & jerks (85%)
As many double-unders as possible for the remainder of the minute
Score = total double-unders at the end of 12 minutes.

Level 3

Back squat 5-5-5-3-3-3

Not for time, complete 3 rounds of:
6 barbell roll-outs
12 strict straight leg toes-to-bar
18 weighted sit-ups

Every minute on the minute for 12 minutes:
2 clean & jerks (85%)
As many double-unders as possible for the remainder of the minute
Score = total double-unders at the end of 12 minutes.

Links & News

Deadlifts: bounce vs. reset.

Ice baths for athletes: research questions any benefit.

Matt Chan answers some questions from the press.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 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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