WOD 28 September 2014

28 Sep

photo 1 (17)Level 2

Front squat – 15 minutes to find a heavy 5

Knees-to-elbows – technique

As many rounds as possible in 8 minutes:
2 power snatch (35/25kg)
20 double-unders
3 power snatch
30 double-unders
4 power snatch
40 double-unders
Continue the pattern for as long as possible within the 8 minutes

Level 3

Front squat – 15 minutes to find a heavy 5

Knees-to-elbows – every 30 seconds on the 30 seconds for 5 minutes perform 10

As many rounds as possible in 8 minutes:
2 power snatch (50/35kg)
20 double-unders
3 power snatch
30 double-unders
4 power snatch
40 double-unders
Continue the pattern for as long as possible within the 8 minutes

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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