WOD 18 December 2013

18 Dec

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Level 2

Behind the neck power jerk – 12 minutes to work up to a fast and manageable 3

Double-unders – pre-WOD practice and technique

Complete for time:
20 double-unders
30 sit ups
20 deadlift (80/55kg)
20 double-unders
30 sit ups
15 deadlift
20 double-unders
30 sit ups
10 deadlift
20 double-unders
30 sit ups
5 deadlift

Level 3

A1) Jerk drive + split jerk 5 x 2+1 (90%)

A2) Weighted pull up – work up to a heavy 5 in rest

Complete for time:
20 unbroken double-unders
30 sit ups
20 deadlift (100/70kg)
20 unbroken double-unders
30 sit ups
15 deadlift
20 unbroken double-unders
30 sit ups
10 deadlift
20 unbroken double-unders
30 sit ups
5 deadlift

Olympic Lifting (5.30pm & 6.30pm)

CrossFit SE11 Olympic Lifting Meet (part one: snatch)

3 attempts to establish your max snatch

  • snatch must start from the floor and must be done in one continuous movement
  • The snatch must be received with your arms locked out
  • Your knees cannot make contact with the floor at any time
  • To finish you must bring your feet side by side so they are parallel
  • You must wait for the coach to tell you “down” before you bring the bar down

This week will be a chance to test your maxes in a competition style. We will introduce these type of mini events every so often to test the progress of those attending the Olympic lifting classes.

Links & News

Vitamin pills are waste of money, offer no benefit and could be harmful according to study.

The science behind stuffing your face at Christmas.

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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