WOD 22 November 2013

22 Nov

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Level 2

Front squat – 15 minutes to establish a 5RM

Handstand hold (chest facing wall) 3 x 20 seconds (once good position is lost, end the set)

“Lynne” 5 rounds for max reps*:
Bench press (70%/50% bodyweight)
Pull ups

*rest as needed between the two movements and rounds

Level 3

Front squat – 15 minutes to find a heavy 3

Handstand hold (chest facing wall) 3 x 45 seconds (once good position is lost, end the set)

“Lynne” 5 rounds for max reps*:
Bodyweight bench press
Pull ups

*rest as needed between the two movements and rounds

Links & News

Developing speed in the snatch and clean & jerk.

Paleo: what to eat when you’re competing.

Nathalie flagged this one up: You should be dating a CrossFit girl, here’s why.

Why couples who CrossFit together stay together.

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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