WOD 14 December 2013

14 Dec

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Level 2

Push press – 10 minutes to find a heavy 6 (90 sec rest)

Hollow body 3 x 30 sec hold

Hero WOD “Victoria” 5 rounds for time:
10 thrusters (42.5/30kg)
14 box jumps
12 sumo deadlift high pull (42.5/30kg)
12 burpees
27 kettlebell swings (24/16kg)

Level 3

Push press 6-6-6 (70%)

Hollow body 3 x 1 min hold

Hero WOD “Victoria” 5 rounds for time:
10 thrusters (42.5/30kg)
14 box jumps
12 sumo deadlift high pull (42.5/30kg)
12 burpees
27 kettlebell swings (24/16kg)

Olympic Lifting (9.30am)

3 pos Snatch 5 x 3 (60%)

Snatch Push Press 5 x 5 (70%)

Snatch pull 3 x 3 (90%)

Snatch – heavy single

Links & News

Wrist mobility is key to a good rack.

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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