Thursday 10th September 2015

CrossFit Cheltenham WOD

Skill / Strength

Establish a 1 rep max squat snatch

Then complete a maximum unbroken set of touch and go at 75% of the 1RM established above

WOD

CrossFit Cheltenham Same Sex Pairs WOD 3

Athletes will alternate to carry a sandbag 30/15kg on 3 x 100m carries each, while simultaneously completing the following for time:

100 Lateral jumps over the bar
50 Hanging knee raises
40 Deadlifts 50/35kg
30 Goblet squats 24/16kg
20 Hang to overhead 50/35kg
10 Box step overs 20" (both athletes and the sandbag must pass over the box per rep)

Time cap: 8 mins

The sandbag must be held off the floor/equipment at all times. Penalty if sandbag touches floor/equipment - 5 down ups.
All six 100m carries must be completed before the box step overs can commence.

3-2-1-GO!!