WOD 7 February 2014

07 Feb

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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

Complete as many rounds as possible in 12 minutes:
3 front squats (50/35kg)
5 push ups
7 kettlebell swings (24/16kg)

Level 3

Snatch – heavy single

Kipping pull ups – 3 x max unbroken

Complete as many rounds as possible in 12 minutes:
3 front squats (70/50kg)
5 push ups
7 kettlebell swings (32/24kg)

Links & News

If you are not crashing, you are not racing by Coach Colin.

David Durante with some great iron cross progressions.

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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