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


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


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