Monday 19th February 2018

CrossFit Cheltenham WOD 

Skill / Strength

Complete 3 rounds for quality of:

50ft (25ft each arm) Dumbbell overhead walking lunge 22.5/15kg
30 seconds max distance row 

WOD - Open workout 15.3

Complete as many rounds as possible in 14 minutes of:

7 Muscle ups
50 Wall balls 9/6kg to 10/9’
100 Double unders

3-2-1-GO!!

Saturday 17th February 2018

CrossFit Cheltenham WOD 

Skill / Strength 

Efficiency of movements in the WOD

WOD

Working in same sex partners with one person working at a time, complete as many rounds as possible in 30 minutes of:

400m Run (together)
50 Dumbbell burpee box step overs 22.5/15 and 24/20”
400m Run (together)
50 Ground to overhead 52.5/35kg

3-2-1-GO!!

Tuesday 13th February 2018

CrossFit Cheltenham WOD 

Skill / Strength

Establish a 3 rep max hang squat snatch

WOD - Open workout 13.1

Complete as many reps as possible in 17 minutes of:

40 Burpees
30 Snatch 35/20kg
30 Burpees
30 Snatch 60/35kg
20 Burpees
30 Snatch 75/45kg
10 burpees

In any remaining time complete as many snatches as possible - 95/55kg

3-2-1-GO!!