WOD 11 December 2013

11 Dec

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Level 2

Deficit deadlift 5-5-5

Muscle up – 15 minutes to work on drills and technique

As many rounds as possible in 15 minutes:
100m run
5 kettlebell swings (24/16kg)
5 kettlebell sumo-deadlift high pull
5 kettlebell goblet squats

Level 3

Deadlift – 10 minutes to establish a 3RM

Muscle up (strict, starting on knees) 3 x max unbroken

As many rounds as possible in 15 minutes:
100m run
5 kettlebell swings (32/24kg)
5 kettlebell sumo-deadlift high pull
5 kettlebell goblet squats

Olympic Lifting (5.30pm & 6.30pm)

3 position clean 5 x 3 (60%)

Rack jerks 5 x 2 (70%)

Clean pulls 3 x 3 (90%)

Clean and jerk – heavy single

Links & News

In Klokov we trust.

8 points to consider when fixing your snatch.

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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