WOD 6 July 2014

06 Jul

photo (25)Level 2 & 3

Jerk balance 3-3-3

Halting clean deadlift + mid-hang clean pull + mid-hang clean + jerk – 15 minutes to find a heavy weight on the complex

3 rounds for max reps:
Dumbbell step-up – 45 sec (L2: 2 x 15/10kg, L3: 20/12.5kg on a 16″ box)
15 sec rest
Dumbbell hang power clean – 45 sec
15 sec rest
Push ups on dumbbells – 45 sec
15 sec rest

Strength & Olympic Lifting Class Athletes

Power clean + power jerk 1-1-1-1 (82%)

Jerk – work up to a max, then 2-2-2 (80%)

3 rounds for max reps:
Dumbbell step-up – 45 sec (L2: 2 x 15/10kg, L3: 20/12.5kg on a 16″ box)
15 sec rest
Dumbbell hang power clean – 45 sec
15 sec rest
Push ups on dumbbells – 45 sec
15 sec rest

Links & News

Thoracic mobility and back squatting.

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.

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