WOD 13 November 2013

13 Nov

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Level 2

Back squat – 15 minutes to work up to a heavy double

Kettlebell swing – technique/working up to heavy 3+

4 rounds for time:
7 dumbbell thrusters (15/10kg)
14 kettlebell swings
21 push ups

Level 3

Back squat 5-5-5-5 (75%)

L-sit hold 5 x 15 sec (90 sec rest)

4 rounds for time:
7 dumbbell thrusters (25/15kg)
14 kettlebell swings
21 push ups

Links & News by Rachel

With some impressive improvements with snatches recently in the gym (likely due to our Olympic lifting classes), I thought I’d share this amazing slow motion video of Lu Xiaojun doing a 176kg snatch World Record. With snatches coming up on Thursday’s Battle of London qualifier 2 maybe we can watch this video on repeat and channel our inner Lu Xiaojun?

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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