Wednesday 9th September 2015

CrossFit Cheltenham WOD

Skill / Strength

Alternate between the following:

4 x 3 Strict press - start at 80% of your 3RM and increase every set
4 x 10 weighted box step ups - work at around 30% 1rm back squat

WOD

CrossFit Cheltenham Same Sex Pairs WOD 2

Working in same sex pairs accumulate as many points as possible in 6 minutes of:

3 Strict presses (kg of your choice)
10 Kettlebell swings 24/16kg
10 Press ups
10 Sync lunge steps both holding kettlebell 24/16kg
10 Double unders / 30 singles
10 Pull ups / 20 assisted pull ups

Before the WOD begins you will select a weight in kg's to use for the strict press. For each successful strict press you will receive 1/3 of the kg's in points. 
Every other rep is worth 1 point except single unders (3 reps per point) and assisted pull ups (2 reps per point)
e.g. If you choose to go with 50kg you will get 50 points for the 3 successful strict presses then 10 points for each of the remaining 5 exercises giving you 100 points per round.

3-2-1-GO!!