WOD 3 November 2013

03 Nov

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Level 2

Press – 12 minutes to work up to a heavy 5

Pistols – technique + 3 x max unbroken each leg

Every minute on the minute for 12 minutes:
10 alternating kettlebell snatch (20/12kg)
5 kettlebell box step ups (rack the kettlebell, holding the horns)

Level 3

Press 3-3-3-3-3-3-3 (dynamic effort at 60%)

Weighted pistols 5RM

Every minute on the minute for 12 minutes:
10 alternating kettlebell snatch (24/16kg)
5 kettlebell box step ups (rack the kettlebell, holding the horns)

Links & News

Couple great articles on the topic of lateness. One berating the late, the other in the defence of the tardy.

Armando has been getting his yoga on this past week and feeling the benefits. Check out the routine he’s been following here.

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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