WOD 9 March 2014

09 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+ = 1RM

Split jerk (from rack) 2-2-2-2-2-2

Complete for time:
50 box jump (24/20″)

Deadlift (70/50kg)

Level 3 (12pm)

Pull up – 1RM

Split jerk (from rack) 2-2-2-2-2-2

As many reps as possible in 5 minutes:
Back squat (men – bodyweight, women – 3/4 bodyweight)

Complete for time:
50 box jump (24/20″) buy in
Deadlift (100/70kg)

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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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