WOD 9 November 2013

09 Nov

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Level 2

3 position clean & jerk – 12 minutes to work up to fast and smooth triple (moderate weight)

“Dirty Lydia” 2 rounds for time:
20 pull ups
10 deadlifts (102.5/62.5kg)
20 push ups
10 wall ball
10 kettlebell swings (24/16kg)
10 knees to elbow
20 overhead lunges (20/15kg)
10 box jumps
20 dumbbell thrusters (15/10kg)

Level 3

Clean & jerk – 12 minutes to find a TnG 5RM

“Dirty Lydia” 2 rounds for time:
20 pull ups
10 deadlifts (102.5/62.5kg)
20 push ups
10 wall ball
20 kettlebell swings (24/16kg)
10 knees to elbow
20 overhead lunges (20/15kg)
10 box jumps
20 dumbbell thrusters (15/10kg)

Links & News

Do carbs kill your brain?

Looking to start with CrossFit SE11 in Vauxhall?

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