WOD 16 July 2014

16 Jul

photo 4 (1)Level 2 & 3

Back squat – 15 minutes to work up to a heavy double

Basics: perfect push up technique/3 x max

Every minute on the minute for 14 minutes:
5 strict overhead press (L2: 30/17.5kg, L3: 40/25kg)
10 box jumps

*Penalty: for every push press/jerk that is performed instead of a strict press = 5 burpees to be accumulated and completed after the workout is finished.

Strength & Olympic Lifting Class Athletes

Back squat 5-5-5 (70%)

Basics: perfect push up technique/3 x max

Every minute on the minute for 14 minutes:
5 strict overhead press (L2: 30/17.5kg, L3: 40/25kg)
10 box jumps

*Penalty: for every push press/jerk that is performed instead of a strict press = 5 burpees to be accumulated and completed after the workout is finished.

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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