Tuesday 5th March 2019

CrossFit Cheltenham WOD

Skill / Strength 


Efficiency of movements in the WOD


WOD


Working for 2 minutes and resting for 2 minutes for a total of 6 rounds, accumulate as many reps as possible of:


15 Power snatch 35/25kg

15 Box jumps 24/20”

15 Pull ups


15 Power snatch 35/25kg

15 Box jumps 24/20”

15 Chest to bar pull ups


15 Power snatch 35/25kg

15 Box jumps 24/20”

15 Ring muscle ups


Scaled Options


15 Hang power snatches 15/10kg

15 Box jumps 20/15”

Rd1-15 Ring rows

Rd2-15 Jumping pull ups

Rd3-15 Jumping Bar muscle ups 


Another option for the snatch would be kettlebell swings. You could also step the box if you are injured, if lowering the height is not an option. 

Other options for the gymnastics would be:

Banded pull ups

Ring muscle up transitions with feet on floor or jumping

Ring dips


3-2-1-GO!!