WOD 28 April 2014

28 Apr


Level 2

Back squat 5-5-5 (add 2.5kg to previous)

Thruster – work up to a heavy single

Pull ups
Scapular pull ups 3×10, then:
0: Assisted pull ups 5-5-5-5-5
1-5: pull ups 5-5-5-5-5 (assisted when required)
5+: weighted pull ups 5RM

3 rounds for time:
7 thrusters (80% of earlier single or 50/35kg max)
14 knees-to-elbows
20 double-unders

Level 3

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

Weighted pull up 5RM

3 rounds for time:
7 thrusters (60/42.5kg)
14 knees-to-elbows
20 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.

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