WOD 4 June 2014

04 Jun

photo (3)Level 2

Back squat (with 2 sec pause) 10-10-10-10-10 (start light and work up to a challenging final set)

Complete 21-15-9:
Cleans (42.5/30kg)
Bar facing burpees
After the 21s run 400m, after the 15s run 400m, and after the 9s run 400m

Level 3

Back squat (with 2 sec pause) 10-10-10-10-10 (work up to 60% of 1RM by the final set)

Complete 21-15-9:
Cleans (60/42.5kg)
Bar facing burpees
After the 21s run 400m, after the 15s run 400m, and after the 9s run 400m

Links & News

CrossFit takes on the NSCA.

Using straps by Donny Shankle.

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