WOD 13 December 2013

13 Dec

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Level 2

Clean – in 12 minutes work up to a moderate touch and go (TnG) triple

Ring dips 3 x 3-7 reps (or negative/assisted reps)

7 rounds for time:

3 deadlifts

3 power cleans (TnG)

*Do not let go of the bar during the round – count a penalty if you come off the bar. Work up to the heaviest weight possible. Rest as needed between rounds. If you let go of the bar count the round as a ‘miss’. Final score is your heaviest round completed.

Level 3

Clean – in 12 minutes work up to a moderate touch and go (TnG) triple

Ring dips – 3 x max effort (2 min rest)

7 rounds for time:

3 deadlifts

3 power cleans (TnG)

*Do not let go of the bar during the round – count a penalty if you come off the bar. Work up to the heaviest weight possible. Rest as needed between rounds. If you let go of the bar count the round as a ‘miss’. Final score is your heaviest round completed.

Links & News

I’m often going around other blogs, for inspiration and also to see what other boxes are up to. I read this article yesterday from CrossFit LA. It talks about not waiting to start something new, cease the moment, stop procrastinating… you get the idea. Having spoken to a fair few of you, I think the article will resonate well. So many of you seem to be on the cusp of trying either gymnastics, strength class, Olympic lifting classes or boxing. Offers up some good solid advice on pushing ahead with new endeavors.

Misconceptions about ‘the catapult’ versus ‘triple extension’.

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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