WOD 24 April 2014

24 Apr

20140423-234225.jpg

Level 2

Dips
Less than 5: 5 negatives with 90 sec rest, then 3×5 assisted
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

Overhead lunges 3 x 20 (as heavy as possible)

As many rounds as possible in 20 minutes:
200m run
5 pull ups
20 kettlebell swings (24/16kg)
40 double-unders

Level 3

Weighted dip – heavy 3

Overhead lunges 3 x 20 (as heavy as possible)

As many rounds as possible in 20 minutes:
200m run
5 pull ups
20 kettlebell swings (32/24kg)
40 double-unders

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.

Pin It on Pinterest