WOD 9 September 2014

09 Sep

photo 4 (8)Level 2

Weighted dips – 12 minutes to work up to a heavy 5
(or 5 negatives, 90 sec rest, then 3 x max effort feet-assisted ring dips)

False grip ring pull ups 5-5-5

With a 15 minute cap get as far up the ladder as possible:
3 ground-to-overhead (42.5/30kg)
3 toes-to-bar
6 ground-to-overhead
6 toes-to-bar
9 ground-to-overhead
9 toes-to-bar
etc.

Level 3

Weighted dips – 12 minutes to work up to a heavy 5

Muscle ups 5-5-5

With a 15 minute cap get as far up the ladder as possible:
3 ground-to-overhead (60/42.5kg)
3 toes-to-bar
6 ground-to-overhead
6 toes-to-bar
9 ground-to-overhead
9 toes-to-bar
etc.

Links & News

The clean and jerk rack positions.

Watch Mat Fraser snatch 143kg

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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