Tuesday 28th January 2014

CrossFit Cheltenham WOD

Skill / Strength

On the minute every minute for 8 mins complete 2 squat cleans from a high hang with a 3 second pause at the bottom of the squat position after receiving the bar in the front rack position. Work at around 60% of your 1RM for good, quality technique.

Metcon

Working for 1 minute and resting for 1 minute at each exercise, complete as many reps as possible on 2 rounds of the following:

Wall ball 20/14lb to 10/9'
Toes to bar
Squat clean and jerk 52.5/35kg
Box jump 30/24"
Ring dips
Overhead squat 52.5/35kg

3-2-1-GO!!