WOD 3 December 2013

03 Dec

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Level 2

Clean and jerk – 20 minutes to find a challenging triple

Toes to bar – kipping technique

As many rounds as possible in 15 minutes:
200m run
20 thrusters (20/15kg)
10 toes-to-bar

*5 on the spot burpee penalty for anyone who drops an unloaded barbell on the floor.

Level 3

Clean pull 5 x 3 (70%)

Clean and jerk 5 x 2+2 (90%)

Pistols – every minute on the minute for 5 minutes perform 6 (alternating)

As many rounds as possible in 15 minutes:
200m run
20 thrusters (20/15kg)
10 toes-to-bar

*5 on the spot burpee penalty for anyone who drops an unloaded barbell on the floor.

Links & News

10 things one mother wants to share with her daughter about working out.

Mark Rippetoe on CrossFit: the good, the bad and the ugly.

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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