CrossFit Cheltenham WOD
Skill / Strength
Start at 60% of your 1RM power 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
Complete as many rounds as possible in 12 minutes of:
2 Bar muscle ups
5 Power snatch 60/42.5kg
10 Knees to elbows
13 Kettlebell swings 32/24kg
3-2-1-GO!!
Skill / Strength
Start at 60% of your 1RM power 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
Complete as many rounds as possible in 12 minutes of:
2 Bar muscle ups
5 Power snatch 60/42.5kg
10 Knees to elbows
13 Kettlebell swings 32/24kg
3-2-1-GO!!
