WOD 27 September 2014

27 Sep

photo 1 (16)Level 2

Snatch – 15 minutes to work up to a heavy single

Wall walk + hold 5 x 1 + 20 sec hold

In 9 minutes get as far up the ladder as possible:
2 overhead squats (30/20kg)
2 knees-to-elbows
4 overhead squats
4 knees-to-elbows
6 overhead squats
6 knees-to-elbows
8 overhead squats
8 knees-to-elbows
10 overhead squats
10 knees-to-elbows
etc.

Level 3

Snatch – 15 minutes to work up to a heavy single

Wall facing handstands – 6 minutes to get a max effort hold

In 9 minutes get as far up the ladder as possible:
2 overhead squats (42.5/30kg)
2 knees-to-elbows
4 overhead squats
4 knees-to-elbows
6 overhead squats
6 knees-to-elbows
8 overhead squats
8 knees-to-elbows
10 overhead squats
10 knees-to-elbows
etc.

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.

Pin It on Pinterest