Sunday 21st April 2019

CrossFit Cheltenham WOD

Skill / Strength


Build to a heavy 5 rep touch and go power snatch


WOD


Every 3 minutes for 7 rounds complete:


12 Power snatch 42.5/30kg

9 Burpees over the bar

Max Wall balls 9/6kg to 10/9’ in remaining time

Scaled Options


12 Hang Power snatch 25/15kg

6 Burpees over the bar

Max Wall balls 6/4kg to 9/8’ in remaining time


3-2-1-GO!!

Saturday 20th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Alternating in male/female pairs to complete a full round at a time each, complete 10 rounds for time of:

10 Burpees to the plate 5kg
10 Kettlebell swings 24/16kg
10 Burpees to the plate 5kg
10 Toes to bar / 15 Toes above chin height
10 Burpees to the plate 5kg

Time cap - 18 Minutes


3-2-1-GO!!

Friday 19th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Every 2 minutes for 6 rounds complete:


1 Paused push jerk (3 seconds in catch)

2 Push jerks


WOD


Complete for time:


15 Shoulder to overhead 60/42.5kg

15 Chest to bar Pull ups

75 Double unders

12 Shoulder to overhead 60/42.5kg

12 Chest to bar Pull ups

50 Double unders

9 Shoulder to overhead 60/42.5kg

9 Chest to bar Pull ups

25 Double unders


Scaled Options


Shoulder to overhead 30/20kg

Banded / Temporary bar Pull ups

Single skips


3-2-1-GO!!

Thursday 18th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Complete one attempt at each of the following:

400m run for time

Max effort pistols in 1 minute


200m Farmers carry for time 32/24kg Kettlebell

Max distance handstand walk in 2 minutes

Max effort box facing, burpee box jump overs in 2 minutes 24/20”


1000m row for time


Max effort unbroken wall balls 10/9kg to 10/9' target - If you reach 150, stop and record your time

Max unbroken double unders (if you fail to get 10 or more, start again)


Scaled Options


400m run for time

Max effort air squats  in 1 minute


200m Farmers carry for time 12/8kg Kettlebell

Max distance bear crawl in 2 minutes

Max effort box facing, burpee box step overs in 2 minutes 24/20”


500m row for time


Max effort unbroken wall balls 6/4kg to 9/8’' target - If you reach 100, stop and record your time

Max unbroken single unders in 1 minute (if you fail to get 10 or more, start again)


3-2-1-GO!!

Wednesday 17th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Complete 3 rounds for quality:


5 - 10 Strict pull ups

5 - 10 Strict Handstand push ups


WOD


Lowlands individual qualifying workout 19.3


Complete as many rounds as possible in 16 minutes of:


4 Bar muscle ups

8 Handstand push ups

16 Alternating Dumbbell snatch 22.5/15kg


Scaled Options


4 Pull ups

8 Push ups

16 Alternating Dumbbell snatch 15/10kg


3-2-1-GO!!

Tuesday 16th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Build to a 1 rep max Power Clean


Complete a max unbroken set at 65% of above


WOD


Working for 3 minutes and resting for 3 minutes for a total of 3 rounds, complete the following:


80 Double unders

25 Toes to bar

Max Hang clean and jerks in remaining time 60/42.5kg


Scaled Options


80 Singles

25 Hanging knee raises

Max Hang clean and jerks in remaining time 30/20k


3-2-1-GO!!

Monday 15th April 2019

CrossFit Cheltenham WOD

Skill / Strength


Every 2 minutes for 6 rounds complete:


2 Paused back squats (3 seconds)

1 Back squat


WOD


Lowlands individual qualifying workout 19.2


Complete for time:


45 Thrusters 45/30kg

45 Bar facing Burpees


Scaled


45 Thrusters 30/20kg

45 Bar facing Burpees (Can step over)


3-2-1-GO!!