WOD 22 December 2013

22 Dec

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Level 2

Press – 15 minutes to find a challenging 3

Pistols – 15 minutes to work on technique

As many rounds as possible in 12 minutes:
3 front squat (60/42.5kg)
6 kettlebell swing (24/16kg)
9 box jumps (24/20″)

Level 3

Press 3-3-3 (87.5%)

Pistols 5 x 4-8 alternating (focus on speed of reps, attempt to beat completion time of previous set)

As many rounds as possible in 12 minutes:
3 front squat (60/42.5kg)
6 kettlebell swing (24/16kg)
9 box jumps (24/20″)

Links & News by Armando

For a great Sunday breakfast idea, loving this Paleo Bread recipe.

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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