WOD 17 April 2014

17 Apr

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Level 2

Back squat 5-5-5 (add 2.5kg from previous) – 12 minute cap

Single leg box jumps – 10 minutes to find a comfortable (not overly challenging) height then 3 x 8 each side

3 rounds for time:
450m block run
15 push press (42.5/30kg or 70% of 1RM)
30 walking lunges

Level 3

Back squat – work up to a heavy single, drop 30% and work back up to a heavy 3 (approx. 5kg increments). Drop 20% and perform 2×5 focused on speed on the ascent.

Single leg box jumps – 10 minutes to find a comfortable (not overly challenging) height then 3 x 8 each side

3 rounds for time:
450m block run
15 push press (60/42.5kg or 70% of 1RM)
30 walking lunges

Coach Scores

MetCon:
Daniel 60kg – 12:13
Carolyn 42.5kg – 15:26
Chris 60kg – 20:58

Links & News

T-Nation in defense of CrossFit.

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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