WOD 15 December 2013

15 Dec

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Level 2

Snatch – 15 minutes to find a heavy triple

Kipping pull ups – 10 minutes to practice technique/drills.

12 minutes to get as far up the ladder as possible 3-6-9-12-15 etc.

Shoulder to overhead (35/25kg)

Wall balls (7/5kg)

Box jumps (24/20″)

Level 3

Hang snatch 3-3-3-3-3 (75%)

Kipping pull ups – 10 minutes to establish a max unbroken.

12 minutes to get as far up the ladder as possible 3-6-9-12-15 etc.

Shoulder to overhead (50/35kg)

Wall balls (9/7kg)

Box jumps (24/20″)

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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