WOD 13 March 2014

13 Mar


Level 2

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+ = 8RM, rest 1-2 min

Toes-to-bar/knees-to-elbows – 10 minutes on technique

As many rounds as possible in 7 minutes:
7 dumbbell hang power snatches, left (20/12.5kg)
7 dumbbell hang power snatches, right
7 push ups

Level 3

Pull up – 8RM

Toes-to-bar – 10 minutes to work on unbroken sets (Games/competition standard)

As many rounds as possible in 7 minutes:
14 dumbbell power snatches (25/15kg)
7 ring dips

Links & News

Everything you need to know about bowel movements.

Stacie Tovar – strength is beautiful.

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.

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