WOD 11 November 2013

11 Nov

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Level 2

Deadlift – 12 minutes to complete 3 working sets of a heavy 5, increase the weight each set

Hang power snatch – technique

“Remembrance Day” as many rounds as possible in 18 minutes:
11 hang power snatch (35/25kg)
11 burpees
11 thrusters (35/25kg)
11 pull ups

remembrance day*on the eleventh minute there is a pause for a one minutes silence out of respect and to remember.

Level 3

Overhead squat 2-2-2 (90%)

Pull ups 10-10-10

“Remembrance Day” as many rounds as possible in 18 minutes:
11 hang power snatch (35/25kg)
11 burpees
11 thrusters (35/25kg)
11 pull ups

remembrance day*on the eleventh minute there is a pause for a one minutes silence out of respect and to remember.

Links & News

Photos from yesterday’s Remembrance Sunday services.

5 biomechanical concepts for weightlifting efficiency.

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 tooAnd 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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