WOD 6 June 2014

06 Jun

photo (5)Level 2

1 halting snatch deadlift + 1 hang snatch – 15 minutes to work up to heavy weight for the complex

Kipping pull up technique

Complete for time (18 min cap):
10-9-8-7-6-5-4-3-2-1 back squat (50/35kg)
50m farmer’s walk (one gate touch, 2 x 15/10kg dumbbells)

Level 3

Snatch deadlift + hang snatch 5 x (1+1) (75%)

5 unbroken kipping pull ups, rest 10 seconds, repeat until you cannot complete all 5 unbroken. Then rest 1 minute and repeat (10 min cap)

Complete for time (18 min cap):
10-9-8-7-6-5-4-3-2-1 back squat (65/45kg)
50m farmer’s walk (one gate touch, 2 x 15/10kg bumper plates using pinch grip)

Links & News

CrossFit Journal: Gut check.

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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