WOD 12 December 2013

12 Dec


Level 2

Pull ups 5 x 3-7 reps

Power snatch – technique and drills

“CrossFit Open WOD 11.1” as many rounds and reps as possible in 10 minutes of:
30 double unders
15 power snatches (35/25kg)

Level 3

Weighted pull ups – work up to a 1RM, decrease the weight by 30% then work back up to a 3RM

Power snatch – touch and go technique

“CrossFit Open WOD 12.2” as many reps as possible in 10 minutes of:
30 snatches (35/20kg)
30 snatches (61/35kg)
30 snatches (75/45kg)
AMRAP of snatches (95/55kg)

Links & News

Chad Wesley Smith on 3 common mistakes in the squat.

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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