WOD 26 March 2014

26 Mar

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Level 2

Thoracic and ankle mobility

Clean + front squat + push press + jerk – 15 minutes to find a heavy single of the complex

Complete as many rounds and reps as possible in 10 minutes:
2 dumbbell cleans (2 x 15/10kg)
2 dumbbell push press
4 dumbbell reverse lunge (alternating/rack position)

Level 3

Thoracic and ankle mobility

Clean + paused front squat + push press + paused jerk – 15 minutes to find a heavy single of the complex (2 seconds on each pause)

Complete as many rounds and reps as possible in 10 minutes:
2 dumbbell cleans (2 x 20/15kg)
2 dumbbell push press
4 dumbbell reverse lunge (alternating/rack position)

Coach Scores

Level 3 clean complex:
Chris 70kg
Carolyn 50kg

MetCon:
Carolyn 13 rounds + 3 reps

Links & News

We keep getting the ring the PR bell with our female athletes getting their first pull ups. What’s the secret? Consistency. With consistency it will happen. Great video to help get your first one, or strengthen and progress the ones you have.

What do you think of CrossFit’s involvement and impact on weightlifting by Bob Takano.

I did it. You probably did it. See how Rich did 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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