WOD 9 February 2014

09 Feb

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Level 2

Clean & jerk – heavy single

Turkish get-up technique

3 rounds for time:
21 Turkish get-up (16/12kg)
100m farmer’s walk (2 x 20/12.5kg)

Level 3 (12pm)

Warm up: split jerk behind the neck, jerk balances, power clean/front squat/clean and jerk complex

Clean & jerk (EMOM across) 5 x 1 (50%), 5 x 1 (60%), 5 x 1 (70%)

Turkish get-up review

3 rounds for time:
21 Turkish get-up (24/16kg)
100m farmer’s walk (2 x 25/15kg)

Rest 5 minutes

Tabata row – 8 rounds for max metres (muscle up transition work if waiting)

Links & News

6 tips for successful weight loss on the Paleo diet.

Why do so many people fall off the diet wagon mid/late-afternoon?

We can tell how much fat is in our food just be smelling it.

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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