WOD 24 July 2014

24 Jul

Run 23Level 2 & 3

Clean & jerk – 10 minutes to find a heavy single

Ring dips 4 x 5-10 (or 5 negatives, rest 60 sec in between, use stable surface if rings too difficult)

As many rounds as possible in 20 minutes:
Ground to overhead (70% of earlier clean & jerk weight)
10 chest-to-bar pull ups
15 burpees

Strength & Olympic Lifting Class Athletes

Snatch – single rep at target: 75-80%

Clean & jerk – single rep at target: 75-80%

Ring dips 4 x 5-10 (or 5 negatives, rest 60 sec in between, use stable surface if rings too difficult)

As many rounds as possible in 20 minutes:
Ground to overhead (70% of clean & jerk 1RM)
10 chest-to-bar pull ups
15 burpees

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.

Pin It on Pinterest