WOD 3 May 2014

03 May

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Level 2

Dips
Less than 5: 5 negatives with 90 sec rest, then 3×5 assisted
Between 5-10: 5×5 with only bodyweight, 90 sec rest
More than 10: two warm up sets then work up to a heavy 5

Hollow body hold 3 x 30s, rest 30 sec

Dips
Less than 5: 5 negatives with 90 sec rest, then 3×5 assisted
Between 5-10: 5×5 with only bodyweight, 90 sec rest
More than 10: two warm up sets then work up to a heavy 5

Level 3

Weighted dip – heavy single

Hollow body rocks 3 x 20, rest 30 sec

“Barbara” for time:
20 pull ups
30 push ups
40 sit ups
50 squats
Rest 3 minutes

Coach Scores

MetCon
Colin 34:58 (including 12 min rest – 22:58)

Links & News

The doctor who coaches athletes on sleep.

A balanced article on calories.

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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