WOD 2 April 2014

02 Apr

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Level 2

Dips
Less than 5: 7 x negative, 90 sec rest
Between 5-10: 5-5-5-5-5 with only bodyweight, 90 sec rest
More than 10: two warm up sets then 5-5-5 with weight, 90 sec rest

Turkish get-up skill then heavy 5

4 rounds for time:
10 deadlifts (50/35kg)
10 front squat
10 burpees

Level 3

Weighted dip – work up to a heavy 5

Turkish get-up 4 x 5 each side, 2 min rest. If possible aim to increase the weight each set.

4 rounds for time:
10 deadlifts (70/50kg)
10 front squat
10 burpees

Links & News

Deadlifting with a belt.

Ben Smith on the Open.

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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