WOD 28 August 2014

28 Aug

photo 3 (6)Level 2

Power clean + hang clean + jerk – spend 12 minutes working up to a heavy weight for the complex

L-sits 4 x 10+ sec

Every minute on the minute for as long as possible:
First minutes: 10 air squats, 10 double-unders
Second minute: 12 air squats, 12 double-unders
Third minute: 14 air squats, 14 double-unders
Fifth minute: 16 air squats, 16 double-unders
Continue with the same pattern until you cannot complete the work. Record number of rounds you were able to complete the work in.

Level 3

Power clean + hang clean + jerk – spend 12 minutes working up to a heavy weight for the complex

L-sits 4 x 20+ sec

Every minute on the minute for as long as possible:
First minutes: 10 air squats, 10 double-unders
Second minute: 12 air squats, 12 double-unders
Third minute: 14 air squats, 14 double-unders
Fifth minute: 16 air squats, 16 double-unders
Continue with the same pattern until you cannot complete the work. Record number of rounds you were able to complete the work in.

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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