WOD 28 November 2013

28 Nov

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Level 2

A1) Split jerk – 18 minutes to find a heavy 3

A2) Handstand push up – perform 2 negative reps during jerk rest

Complete for time:
50 clusters (42.5/30kg)

*every minute on the minute perform 7 kettlebell swings (24/16kg)

Level 3

Power jerk + split jerk 3 x 2+1 (60%)

Jerk dip squat 3-3-3-3-3 (90% of jerk 1RM)

Handstand hold – 7 minutes to find a maximum time held

Complete for time:
50 clusters (60/42.5kg)

*every minute on the minute perform 7 kettlebell swings (32/24kg)

Links & News

Plate organisation with Dr Kauflin

Double under training success in 5 easy steps

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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