WOD 20 December 2013

20 Dec

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Level 2

Snatch balance – work up to a challenging 3

Tuck sit 3 x 20s hold

In pairs complete the following:
Partner 1: 400m run
Partner 2: clean & jerk max effort (50/35kg)
Partners then swap
Score = total number of clean and jerk

Partner 1: 400m run
Partner 2: back squat max effort (from floor/no racks)
Partners then swap
Score = total number of back squat

Partner 1: 400m run
Partner 2: double-unders max effort
Partners then swap
Score = total number of double-unders

Partner 1: 400m run
Partner 2: burpees max effort
Partners then swap
Score = total number of burpees

Overall score = total reps across workouts.

Level 3

Snatch balance 3-3-3 (75%)

L sit 3 x 20s hold

In pairs complete the following:
Partner 1: 400m run
Partner 2: clean & jerk max effort (60/42.5kg)
Partners then swap
Score = total number of clean and jerk

Partner 1: 400m run
Partner 2: back squat max effort (from floor/no racks)
Partners then swap
Score = total number of back squat

Partner 1: 400m run
Partner 2: double-unders max effort
Partners then swap
Score = total number of double-unders

Partner 1: 400m run
Partner 2: burpees max effort
Partners then swap
Score = total number of burpees

Overall score = total reps across workouts.

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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