WOD 7 December 2013

07 Dec

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Level 2

Deadlift 15 minutes to establish a 5RM

Knees-to-elbows – 10 minutes for drills and practice

5 rounds for time:
10 push ups
15 sit ups
30 jumping lunges

Level 3

Deadlift 3-3-3-3-3 (87%)

Knees-to-elbows – max reps in 2 minutes, rest 2 minutes, repeat

5 rounds for time:
10 push ups
15 sit ups
30 jumping lunges

Olympic Lifting (12pm)

Clean deadlift 1×1 (60%), 1×1 (70%), 1×1 (80%), 1×1 (85%), 2×1 (90%)

Power clean from blocks above the knee 1×4 (60%), 1×4 (70%), 2×3 (80%)

Clean & jerk 4×1+2 (80%)

Clean pull from blocks above the knees 4×3 (90%)

Press from split position 4×4 (each leg)

Links & News

A simple trick for avoiding over-eating in the evenings.

Why we develop bad knees.

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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