Wednesday 13th March 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


On a running clock of 24 minutes complete the following 2 parts:


Part A

0:00-18:00


Complete as many rounds as possible in 18 minutes of:


400m Run

12 Overhead squats 60/42.5kg

12 Alternating single arm dumbbell hang clean and jerks 22.5/15kg

12 Alternating single arm dumbbell hang snatches  

22.5/15kg


Part B

18:00-24:00


You have 6 minutes to establish a 1 rep max overhead squat from the floor


Scaled Options


Reduce the run distance and weight as needed on the overhead squat and dumbbell movements.


3-2-1-GO!!