WOD 1 February 2014

01 Feb

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Level 2

Overhead press 3-3-3-3-3

Curtis press – run through

30 Curtis press* for time (35/25kg)

*hang power clean + right leg barbell lunge + left leg barbell lunge + push press

Level 3

Overhead press 3-3-3-3-3 (85%)

Curtis press – run through

30 Curtis press* for time (50/35kg)

*hang power clean + right leg barbell lunge + left leg barbell lunge + push press

Basic Barbell: Olympic Lifting (12pm)

Level 2

Snatch balance 3×3
Snatch push press 3×3
Snatch – HS (15 reps)

Level 3

Snatch – heavy single
Clean pull + hang clean 5×1+1 (70%)
Push press 3×3 (87%)
Back squat 3×2 (85%)

Basic Barbell: Strength (1pm)

Back squat 1×10 (50% of 6RM) 1×6 (75%) 1 x AMAP (100%)

5 rounds: 6 ring dips, 6 wall walks

Pull up: 8RM

20 heavy turkish get-ups (alt)

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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