WOD 18 October 2013

18 Oct

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Level 2

Front squat – 15 minutes to work up to a heavy 3

Double unders – technique

4 rounds for time of 45 second work, 15 second for max reps*:
Handstand push ups
Box jumps
Pull ups

*45 seconds to get max reps of each movement before rest and moving to next.

Level 3

Front squat 3-3-3-3-3 (90%)

Double unders – 10 minutes to find best time to perform 100 reps.

4 rounds for time of 45 second work, 15 second for max reps*:
Handstand push ups
Box jumps
Pull ups

*45 seconds to get max reps of each movement before rest and moving to next.

Links & News

How to get better at pistols.

CrossFit and high rep Olympic lifting.

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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