WOD 29 June 2014

29 Jun

photo (18)Level 2

Halting snatch deadlift + mid hang snatch pull + mid  hang snatch – work up to a heavy single for the day

L-sit hang from bar 5 x 20 sec

6 rounds for time:
10 dumbbell hang squat cleans (20/12.5kg)
6 handstand push ups on dumbbells

Level 3 (12.30pm)

Snatch – work up to a max

L-sit hang from bar 3 x 20 sec

L-sit on rings 3 x 20 sec

6 rounds for time:
10 dumbbell hang squat cleans (20/12.5kg)
6 handstand push ups on dumbbells

Strength & Olympic Lifting Class Athletes

Power snatch 1-1-1 (80%)

Overhead squat 1 (80%), 2-2 (70%)

L-sit hang from bar 5 x 20 sec

6 rounds for time:
10 dumbbell hang squat cleans (20/12.5kg)
6 handstand push ups on dumbbells

Links & News

Time caps: friend or foe?

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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