CrossFit Cheltenham WOD

Skill / Strength

Build to a 5 rep max ‘touch and go’ Power Clean

Complete a max unbroken set at 80% of above

(This is the final week of 5RM power clean, next week we will go to 3’s but we will maintain the max sets)

WOD

Working for 3 minutes and resting for 3 minutes for a total of 3 rounds, complete:

Rd 1

5 Muscle ups

75 Double unders

5 Muscle ups

Max Power cleans in remaining time 60/42.5kg

Rd 2

5 Bar muscle ups

75 Double unders

5 Bar muscle ups

Max Power cleans in remaining time 60/42.5kg

Rd 3

5 Muscle ups

75 Double unders

5 Bar muscle ups

Max Power cleans in remaining time 60/42.5kg

Scaled Options

Rd 1

10 Jumping chest to bar pull ups

25 Double unders

10 Jumping chest to bar pull ups

Max Power cleans in remaining time 35/25kg

Rd 2

5 Jumping bar muscle ups

25 Double unders

5 Jumping bar muscle ups

Max Power cleans in remaining time 35/25kg

Rd 3

10 Jumping chest to bar pull ups

25 Double unders

5 Jumping bar muscle ups

Max Power cleans in remaining time 35/25kg

3-2-1-GO!!