WOD 5 September 2013

05 Sep

photo (3)Level 2

Front squat – work up to a heavy single

Headstand – technique

Complete for total kettlebell swing reps and AMRAP rounds:

Kettlebell swings – max effort for 1 minute (24/16kg)

1 minute rest

3 minute as many rounds as possible of:
7 front squat (70% of earlier single)
7 push ups
7 deadlift

1 minute rest

Repeat the above once then finish with a third round of kettlebell swings – max effort for 1 minute

Level 3

Front squat (with pause) 4-4-4-4-4 (tempo: 34X0)

Pressing headstands (kip allowed) – 7 minutes of technique work

Complete for total kettlebell swing reps and AMRAP rounds:

Kettlebell swings – max effort for 1 minute (32/24kg)
1 minute rest

3 minute as many rounds as possible of:
7 front squat (70%)
7 push ups
7 deadlift

1 minute rest

Repeat the above once then finish with a third round of kettlebell swings – max effort for 1 minute

Links & News

photo (4)

Level 3 have a tempo prescription today – find out what those numbers mean here.

We kick off our new Olympic lifting class next Wednesday at 6.30pm with Aggie. And we have a masterclass being held this weekend with Carolyn and Kat. Yesterday Aggie posted this to the Facebook page: the benefits of Olympic weightlifting. So get some more Oly in your life.

Yesterday Rachel and myself made a journey down to Brixton to get a few bits and pieces for the upcoming showdown (Saturday 14 September). Never ones to miss a photo opportunity. Everyone in Brixton was harassing us to come to the event and see how awesome all the participants are. We had to tell them no given we’ve just enough space for all our precious members, their friends and family. So make sure you’ve got the date in the diary.

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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