WOD 8 July 2014

08 Jul

photo (29)Level 2 & 3

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

Jerk footwork drills/3-3-3

With a 15 minute time cap, complete 3 rounds for quality, resting as needed:
Handstand hold – accumulate 30 sec
Top of pull up hold – accumulate 30 sec
Support hold – accumulate 30 sec
Headstand – accumulate 30 sec
Dead hang – accumulate 30 sec
Bottom of ring dip hold – accumulate 30 sec

Strength & Olympic Lifting Class Athletes

Back squat 2-2-2-2-2 (85%)

Jerk 2-2 (80%) 2-2 (85%)

With a 15 minute time cap, complete 3 rounds for quality, resting as needed:
Handstand hold – accumulate 30 sec
Top of pull up hold – accumulate 30 sec
Support hold – accumulate 30 sec
Headstand – accumulate 30 sec
Dead hang – accumulate 30 sec
Bottom of ring dip hold – accumulate 30 sec

Links & News

10 signs you’re sleep deprived.

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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