WOD 21 December 2013

21 Dec

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Level 2

Sumo deadlift – establish a 5RM

Wall ball – 3 x as many reps as possible in 30 secs, rest 30 secs

As many rounds as possible in 12 minutes:
10 power cleans (42.5/30kg)
10 push press
10 over the bar burpees

Level 3

Sumo deadlift – establish a 3RM

Wall ball – 3 x as many reps as possible in 30 secs, rest 30 secs

As many rounds as possible in 12 minutes:
10 power cleans (50/35kg)
10 push press
10 over the bar burpees

Olympic Lifting (12pm)

CrossFit SE11 Olympic Lifting Meet (part two: clean & jerk)

3 attempts to establish your max clean & jerk

  • clean & jerk must start from the floor and must be done in one continuous movement, apart from pause before the jerk
  • The jerk 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

Strength (1pm)

CrossFit Total

3 attempts to establish your 1RM for:

Squat
Overhead press
Deadlift

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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