WOD 26 September 2013

26 Sep

Level 2photo 3

Jerk 3-3-3-3-3
*spend 5 minutes going through warm up sets prior to working sets

Muscle up – transition drills

5 rounds for time:
3 squat clean (50/35kg)
10 box jumps (20/16″)
1 minute rest
*each subsequent round must be completed no longer than 5 seconds over the previous round or penalty of 10 burpees in the rest period.

Level 3

Jerk 1-1-1-1-1-1

Muscle up – transition drills / 3 x 3-5

5 rounds for time:
3 squat clean (70/50kg)
10 box jumps (24/20″)
1 minute rest
*each subsequent round must be completed no longer than 5 seconds over the previous round or penalty of 10 burpees in the rest period.

Links & News

The samples for the hoodies arrived yesterday and are in the gym for you to try and feedback on. I’m fast realising that my chances of keeping everyone happy are none existent but anyway hit me up with your feedback once you’ve checked them out.

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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