WOD 10 December 2013

10 Dec

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Level 2

Press from split position 1×5 (each foot)

Behind the neck push jerk 1×5

Jerk – 15 minutes to work up to a heavy double

Handstand push up – 10 minutes to work on technique/3-3-3-3-3 (negatives)

3 rounds for time:
15 toes-to-bar
15 push press (35/25kg)
15 burpee tuck jumps
15 overhead squats (35/25kg)

Level 3

Press from split position 1×5 (each foot)

Behind the neck push jerk 1×5

Jerk 2×2 (75%), 2×2 (80%), 3×1 (85%)

Headstand to handstand 3-3-3-3-3

3 rounds for time:
15 toes-to-bar
15 push press (42.5/30kg)
15 burpee tuck jumps
15 overhead squats (42.5/30kg)

Links & News

Man does push ups with baby goats on his back.

On improving the skill of weightlifting: the best advice I can give you.

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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