WOD 12 November 2013

12 Nov

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Level 2

Power clean and jerk – 12 minutes to work up to a heavy single

Pull ups 3 x 5-7 reps

4 rounds for time:
200m run
2 power cleans (80% of earlier clean and jerk)
5 front squat
2 jerks

Level 3

Push press 5-5-5 (82.5%)

Toes-to-bar (strict) 4 x 8-12

4 rounds for time:
200m run
2 power cleans (80% of clean and jerk)
5 front squat
2 jerks

Links & News

Olympic lifting videos: Zhelyazkov’s 202kg clean from 1998 (check the super narrow then super wide foot position), Catalyst Athletics 11/11/13, California Strength.

The fear of bulkiness and CrossFit.

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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