WOD 12 October 2013

12 Oct


Level 2

Clean – technique building up to metcon weight

Pull ups 5 x 3-7 (add weight if appropriate, perform tough ring rows if no pull ups)

“Elizabeth” 21-15-9:
Squat clean (60/42.5kg)
Ring dips

Level 3

Clean 1-1-1-1-1-1 (60%) (should be light focusing on technique)

Pull ups – build up to a heavy 5 (with a supinated/chin grip)

“Elizabeth” 21-15-9:
Squat clean (60/42.5kg)
Ring dips

Links & News by Colin

Do you really need to drink 8 cups of water each day?

Diane Fu gives some split snatch pointers.

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 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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