WOD 17 November 2014

17 Nov

photo 1 (1)All Levels

Snatch – heavy single

Complete 3 rounds for time:
15 kettlebell swings (32/24kg)
15 pull ups
15 v-ups
45 double-unders

Basic Barbell – Strength (5.30pm and 7.30pm)

Clean deadlift 5 x 1

Weighted ring rows 5RM

GHD back extensions 3 x 10

3 sets for quality: 20 plate rows, 20 weighted sit ups, 20 push ups

Basic Barbell – Olympic Lifting (6.30pm)

Snatch push press + overhead squat (3 second pause at the bottom) – 5-7 sets (1+3) (go no more than 80%)

High hang power snatch + overhead squat – 1×3(60%), 1×3(65%), 1×3(70%), 1×3(75%), 1×3(80%)

Snatch Grip DL (3 sec pause above knee on descent) – 1×5(85%), 1×5(90%), 2×5(95%), 1×5(100%)

Gymnastics Strength for CrossFit (7.30pm)

Push up complex – 4 sets

Leg lifts + 10 sec L hang hold – 5 x 6

10 second false grip hold + 3 pull up – 4 sets

20 hollow rocks + 20 tuck crunches – 6 sets

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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