WOD 31 October 2013

31 Oct

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Level 2

Power snatch – 10 minutes to work up to a heavy single

Push press – technique/metcon prep

Planche progressions

3 rounds for time, 3 minutes on and 2 minutes off:
12 push press (70% of 1RM snatch weight)
200m run
max reps of power snatch

*score is maximum number of power snatches across the 3 rounds

Level 3

Pull up 3RM

Knees to elbow 4 x 20

Tuck planche 5 x 10s

3 rounds for time, 3 minutes on and 2 minutes off:
12 push press (70% of 1RM snatch weight)
200m run
max reps of power snatch

*score is maximum number of power snatches across the 3 rounds

Links & News

Barbell Shrugged posted lots of mobility videos on their YouTube channel yesterday. Here’s a few choice ones: banded-splitsspinal rotation mobilisation and elbow extension mobility stretch.

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 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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