CrossFit Cheltenham WOD
Skill / Strength
Start at 60% of your 1RM overhead squat and complete 2 unbroken reps on the minute every minute. Add 5kg every minute until you reach failure, then back off 10% and complete 3 more sets of 2 reps on the minute every minute for the next 3 mins.
(If your 1RM is under 50kg then start at 50% and work up in 2.5kg increments)
Metcon
'Nancy'
5 Rounds for time of:
400m Run
15 Overhead Squats 42.5/30kg
CrossFit Cheltenham Competitors Class
Gymnastics:
3 Rounds for time of:
7 Muscle ups
7 Box Jumps 40/30"
7 Burpees
Metcon:
Complete AMRAP in 6 mins of:
6 Single arm barbell snatch, alternating arm 42.5/30kg
9 Shoulder to overhead 80/55kg
6 Wall Climbs
3-2-1-GO!!
Skill / Strength
Start at 60% of your 1RM overhead squat and complete 2 unbroken reps on the minute every minute. Add 5kg every minute until you reach failure, then back off 10% and complete 3 more sets of 2 reps on the minute every minute for the next 3 mins.
(If your 1RM is under 50kg then start at 50% and work up in 2.5kg increments)
Metcon
'Nancy'
5 Rounds for time of:
400m Run
15 Overhead Squats 42.5/30kg
CrossFit Cheltenham Competitors Class
Gymnastics:
3 Rounds for time of:
7 Muscle ups
7 Box Jumps 40/30"
7 Burpees
Metcon:
Complete AMRAP in 6 mins of:
6 Single arm barbell snatch, alternating arm 42.5/30kg
9 Shoulder to overhead 80/55kg
6 Wall Climbs
3-2-1-GO!!
