WOD 3 March 2014

03 Mar

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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+ = 3RM, rest 1-2 min

Deadlift – 10 minutes to find a heavy 5

Complete 21-15-9 for time:
Push ups
Knees-to-elbows
Box jumps (24″/20″)

Level 3

Pull ups – 3RM

Deadlift – 10 minutes to find a heavy 5

Complete 21-15-9 for time:
Plyometric push ups (clapping)
Knees-to-elbows
Box jumps (30″/24″)

Links & News

We kick off with Rachel’s new class tonight as she introduces Gymnastics Strength for CrossFit. If your pull ups or general gymnastics feels like the weakest link in your training then this is the class to get yourself to. Book here.

New class coming to CrossFit SE11 in a couple of weeks. Handbalancing with Craig Gadd. Will kick off on Saturday 15th March with two classes at 1.30pm (introduction) and 2.30pm (beginners).

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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