CrossFit Cheltenham WOD (Bodyweight Week)
Skill / Strength
Part A - Establish a 1 rep max strict press (Calculate score as a percentage of your bodyweight and by way of Wilks Coefficient calculation)
Part B - Complete as many ring dips as possible - Note total reps and calculate approximate power output in foot-pounds per second - distance traveled times bodyweight divided by time.
If a 225lb man did 30 ring dips with a distance traveled of 2.2 feet per rep in 45 seconds the result would be:
225lb x 66 feet =330 feet-pounds per second
45 seconds
Metcon
Complete 3 rounds for time of:
Run 200m
21 Shoulder to overhead at 35% of bodyweight
12 Ring dips
3-2-1-GO!!
Skill / Strength
Part A - Establish a 1 rep max strict press (Calculate score as a percentage of your bodyweight and by way of Wilks Coefficient calculation)
Part B - Complete as many ring dips as possible - Note total reps and calculate approximate power output in foot-pounds per second - distance traveled times bodyweight divided by time.
If a 225lb man did 30 ring dips with a distance traveled of 2.2 feet per rep in 45 seconds the result would be:
225lb x 66 feet =330 feet-pounds per second
45 seconds
Metcon
Complete 3 rounds for time of:
Run 200m
21 Shoulder to overhead at 35% of bodyweight
12 Ring dips
3-2-1-GO!!
