WOD 11 May 2014

11 May

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Level 2

1 snatch deadlift + 1 high hang snatch + 1 behind the neck snatch push press – 15 minutes to find a challenging weight for the complex

Muscle up drills

3 rounds for max double-under reps. In 3 minutes complete:
20 Russian kettlebell swings (24/16kg)
400m run
Max double-unders in remaining time.
Rest 3 minutes

Level 3

1 snatch pull + 1 high hang snatch + 1 behind the neck snatch push press – 15 minutes to find a challenging weight for the complex

As many rounds as possible in 10 minutes:
6 chest-to-bar pull ups
6 pistols
6 handstand push-ups

3 rounds for max double-under reps. In 3 minutes complete:
20 Russian kettlebell swings (32/24kg)
400m run
Max double-unders in remaining time.
Rest 3 minutes

Links & News

10 scientific reasons you should be eating more eggs.

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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