WOD 7 May 2014

07 May

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Level 2

Back squat 5-5-5 (add 2.5kg to previous)

Pull ups
Scapular pull ups 3×10, then:
0: Assisted pull ups 5-5-5-5-5
1-8: pull ups 5-5-5-5-5 (assisted when required)
8+: weighted pull ups 8RM

“Karen” complete for time:
150 wall balls

Level 3

Back squat – work up to a heavy 3, then heavy 2, then heavy single. Drop to 90% and perform a single, rest and repeat until 10 reps completed or failure.

Pull up 8RM

“Karen” complete for time:
150 wall balls

Links & News

Is leaky gut the real reason you’re sick?

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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