WOD 11 October 2013

11 Oct

20131008-050709.jpgLevel 2

A) Bench press 5-5-5 (you are looking to find a 7 out of 10 for difficulty across – no failed reps)

B1) Hollow holds 4 x 45 seconds
B2) Arch holds 4 x 45 seconds

5 rounds for time:
3 squat (or split) snatch (40/25kg)
5 pull ups
10 push ups
15 air squats

Level 3

A) Bench press 3-3-3-3-3 (80%)

B1) Hollow rocks 4 x 30
B2) Arch rocks 4 x 30

5 rounds for time:
3 squat (or split) snatch (50/35kg)
5 pull ups
10 push ups
15 air squats

Links & News

10 ways to plateau, burn-out and avoid getting strong.

Looking to start with CrossFit SE11 in Vauxhall?

Read this first. 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 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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