WOD 28 December 2013

28 Dec

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All Levels

Hang snatch 2-2-2-2-2-2 (70%/7 out of 10 exertion)

Pistols – technique

For time:
22 weighted step ups (2 x 15/10kg dumbbells)
15 sit ups
40 double unders
16 weighted step ups
15 sit ups
40 double unders
10 weighted step ups
15 sit ups
40 double unders

Basic Barbell: Olympic Lifting (12pm)

Bar drills

Power snatch from blocks above the knees 1×5 (50%), 4×4 (60%)

Power clean from blocks above the knees + push press 1×4 (50%), 4×4 (60%)

Snatch 5×1 (75%)

Clean and jerk 5×1 (75%)

Basic Barbell: Strength (1pm)

Bench press – work up to a 1RM, then drop to 70% and perform 3 x max effort

3 sets:
Dumbbell press x 15
Pull up x 15

6 min rest

3 sets:
Kettlebell swing x 20
Glute-Ham raises x 10

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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