Monday 21st July 2014

CrossFit Cheltenham WOD

CrossFit Class

Skill / Strength

With a constantly increasing weight on the bar complete

Strict press 1-1-1-1-1
Push press 1-1-1-1-1
Push jerk 1-1-1-1-1

Metcon

On the minute every 2 minutes you have just 1 minute to complete a single round of the following:

12 Box jumps 24/20"
12 Deadlift 42.5/30kg
12 Shoulder to overhead 42.5/30kg

After each round record your time. If you fail to complete with in the minute stop and for the next round just aim to complete 11 reps of each, then if you fail to complete on the next minute move to 10 etc.

3-2-1-GO!!

Competitors Class

Part A

With a partner you have 4 minutes to complete as many back squats as possible with whatever weight you choose! Your score is your bar weight in kilograms times by the number of reps you achieved! You may re-rack and swap as many times as you want.

e.g. 60kg squatted 100 times in 4 mins would be a total of 6000 points! 

Part B

With your partner complete as many reps as possible in 8 minutes alternating between:

1 minute AMRAP of:
Double Unders

1 min AMRAP of:
10 Kettlebell swings 24/16
10 Burpees


3-2-1-GO!!

Compare to Monday 30th December 2013