WOD 24 November 2013

24 Nov

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Level 2

Weighted dip 5-5-5

Pull up – kipping technique (or strength for those with <5 strict)

5 rounds of as many rounds as possible in 3 minutes:
3 power cleans (50/35kg)
6 push ups
9 air squats
1 minute rest

Level 3

Weighted dip 3RM

Strict pull up 4 x max effort

5 rounds of as many rounds as possible in 3 minutes:
3 power cleans (60/42.5kg)
6 push ups
9 air squats
1 minute rest

Links & News

5 reasons why crossfitters should do more weighted pull ups.

BBC: eating nuts ‘may prolong life’.

Louie Simmons discussing his female powerlifters.

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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