WOD 16 February 2014

16 Feb


Level 2

Snatch – heavy single

Pull ups:
0 = 5 x negative, rest 1-2 min
1-3 = 2-2-1-1-negative, rest 1-2 min
4-7 = 4-3-3-2-2+, rest 1-2 min
8+ = weighted 5-5-5-5-5, rest 1-2 min

4 rounds:
12 push press (42.5/30kg)
30 double under

Level 3 (12pm)

400m row warm-up

Hang snatch – 15 minutes to find a heavy single

Front squat – 10 minutes to establish a 3RM

12-9-6 (with 10 minute cut-off):
Strict pull ups
Strict ring dips

4 rounds (with 15 minute cut-off):
12 push press (60/40kg)
30 double under

Links & News

Type 2 diabetic reversed in 12 months of CrossFit and Paleo.

Talent versus training.

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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