WOD 4 December 2013

04 Dec

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Level 2

Push press – 10 minutes to find heavy 5

Handstands – 10 minutes to work on technique

21-15-9 for time:
Deadlift (80/55kg)
Box jump (24/20″)
Kettlebell swing (24/16kg)

Level 3

Push press 5-5-5 (80%)

Handstand push ups (kipping) – technique then 3 x max effort.

21-15-9 for time:
Deadlift (80/55kg)
Box jump (24/20″)
Kettlebell swing (24/16kg)

Olympic Lifting (5.30pm & 6.30pm)

Snatch deadlift from blocks above the knee 1×1 (60%), 1×1 (70%), 1×1 (80%), 1×1 (85%) 1×1 (90%)

Power snatch from blocks above the knee 1×3 (60%) 3×3 (70%)

Snatch pull from blocks above the knee 3×2 (90%)

Behind the neck snatch-grip push jerk 1×3 (60%) 1×3 (70%), 3×3 (80%)

Snatch from blocks above the knee 4×2 (75%)

Links & News by Rachel

Struggling with your snatch or clean? We can’t always guarantee you’ll hit these movements as regularly as we would like in WOD classes, as well as our Olympic lifting classes it’s worth trying to practice just the drills and positions as much as you can. Here is Giles Greenwood on clean drills with a broom handle at home. Just move any expensive stuff out the way first.

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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