WOD 24 November 2014

24 Nov

photo 3 (4)All Levels

Clean & jerk – heavy single

3 rounds for time:
800m run
30 dumbbell squat cleans (2 x 20/15kg)
30 burpees

Basic Barbell – Strength (5.30pm and 7.30pm)

Power clean 5 x 5

Sumo deadlift 6RM then: 20 sec rest, 1 rep at same weight, 20 sec rest, 1 rep at same weight… (repeat until another 6 reps have been completed, 12 reps in total)

GHD sit ups 3 x 10

6 rounds for quality reps: 10 single arm kettlebell rows (each side), 10 aleknas

Basic Barbell – Olympic Lifting (6.30pm)

Snatch balance + overhead squat – 1x(3+1)(65%), 1x(3+1)(70%), 1x(3+1)(75%), 1x(2+1)(80%), 1x(2+1)(85%), 1x(1+AMRAP)(65%)

Snatch with 3 second lift off – 1×5(60%), 1×5(65%), 1×5(70%), 1×5(75%), 1×5(80%)

Clean with 3 second lift off – 1×3(60%), 1×3(65%), 1×3(70%), 1×3(75%), 1×3(80%)

Gymnastics Strength for CrossFit (7.30pm)

Ring rows – max effort attempts (weighted if necessary)

Band resisted push ups – 4 x 10

Handstand practise

5 sets for quality reps: 10 sec arch hold, 10 arch rocks, 10 sec hollow body hold, 10 hollow body rock

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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