WOD 20 November 2013

20 Nov

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Level 2

Snatch – 16 minutes to find a heavy single

Wall ball – technique work

Kettlebell snatch – technique/MetCon prep

6 rounds of 2:30 minutes work, 30 seconds rest for max reps:
200m run
Max effort alternating kettlebell snatches (20/12kg) – on the odd rounds 1, 3 and 5
Max effort strict pull ups – on the even rounds 2, 4 and 6

Level 3

Snatch balance + overhead squat 3 x 2+2

Snatch – every minute on the minute for 6 minutes perform 3 snatches (75%)

Wall ball – technique work

6 rounds of 2:30 minutes work, 30 seconds rest for max reps:
200m run
Max effort alternating kettlebell snatches (24/16kg) – on the odd rounds 1, 3 and 5
Max effort strict pull ups – on the even rounds 2, 4 and 6

Links & News

The Biggest Loser from CrossFit.

Grains are bad for your brain, says leading neurologist.

Soy and other problems with gluten free products.

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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