Wednesday 25th September 2013

CrossFit Cheltenham WOD

Skill / Strength

Muscle up progressions

Start at 60% of your 1RM squat snatch and hit one lift on the minute every minute. Add 5kg every minute until you reach failure, then back off 10% and complete 3 more single lifts 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

'Amanda'

For time:
9-7-5

Muscle ups
Snatch 60/42.5kg

3-2-1-GO!!