WOD 2 December 2013

02 Dec

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Level 2

Front squat – 10 minutes to find a heavy single

Pull up 3 x 3-5 reps (as appropriate go weighted/assisted/negative reps)

Double unders – 10 minutes to practice technique

“Death by front squats” at 55% of the earlier single complete:
1 front squat on the first minute
2 front squats on the second minute
3 front squats on the third minute
etc. until you cannot complete all the reps within the minute.

Level 3

Bench press 5-5-5 (75%)

Weighted pull up 3 x 3-5 reps

Double unders – 3 x max effort unbroken

“Death by front squats” at 55% of 1RM complete:
1 front squat on the first minute
2 front squats on the second minute
3 front squats on the third minute
etc. until you cannot complete all the reps within the minute.

Links & News

When the whiteboard goes wrong.

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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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