Friday 12th December 2014

CrossFit Cheltenham WOD

Skill / Strength

Muscle up progressions - 10 minutes to rotate between the following:

If you have no muscle up:

5-10 False grip turn outs

5-10 Kipping ring dips

5-10 False grip chest to ring pull ups

5-10 Seated transitions in band

If you have 1-3 muscle ups 

as above then:

1-3 single muscle ups

If you have 4+ muscle ups spend the 10 minutes improving technique

Metcon

Italian Throwdown WOD 3

Complete the following for time:

18 Kettlebell snatches 24/16kg

9 Muscle ups

14 Kettlebell snatches 24/16kg

7 Muscle ups

10 Kettlebell snatches 24/16kg

5 Muscle ups

 

Time cap 8 minutes

3-2-1-GO!!

Scaled option

18 Kettlebell snatches 12/8kg

9 Pull ups

14 Kettlebell snatches 12/8kg

7 Pull ups

10 Kettlebell snatches 12/8kg

5 Pull ups