WOD 6 March 2014

06 Mar

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Level 2

(Squat) Clean + front squat + jerk 6 x 1+2+1

Ring dips:
0-3: 6 x hold support 15s, hold bottom 15s, negative, rest 90s
4-6: 3-3-2- 2-1-MAX
7 + 5 x ME

5 rounds for time:
12 alternating dumbbell split jerks (2 x 15/12.5kg)
100m farmer’s walk

Level 3

(Squat) Clean + front squat + jerk 6 x 1+2+1

Muscle up 5 x 3-5

5 rounds for time:
12 alternating dumbbell split jerks (2 x 20/15kg)
100m farmer’s walk

Links & News

Soy and weight gain.

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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