CrossFit Cheltenham WOD
Skill / Strength
Establish a 1 rep max Snatch (squat or power)
WOD - “Isabel”
Complete the following for time:
30 Snatches 60/42.5kg
3-2-1-GO!!
WODs
Workouts of the Day
Skill / Strength
Establish a 1 rep max Snatch (squat or power)
WOD - “Isabel”
Complete the following for time:
30 Snatches 60/42.5kg
3-2-1-GO!!
Skill / Strength
Establish a max set of strict pull ups
WOD - Open Workout 18.5
Complete as many reps as possible in 7 minutes of:
3 Thrusters 45/30kg
3 Chest to bar pull ups
6 Thrusters 45/30kg
6 Chest to bar pull ups
9 Thrusters 45/30kg
9 Chest to bar pull ups
12,15,18,21,24 etc
3-2-1-GO!!
Skill / Strength
Deadlift 5-5-3-3-1-1
WOD - Open Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees to a target 6” above max reach
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - Open Workout 15.3
Complete as many rounds as possible in 14 minutes of:
7 Muscle ups
50 Wall balls 9/6kg to 10/9’
100 Double unders
3-2-1-GO!!
In teams of 3 and with only one person working at a time, apart from shoulder to overhead, complete for time:
150/120 Cal Row/Ski or 120/80 cal bike
125 Bar over Burpees
100 Front rack reverse lunges 42.5/30kg
75 Partner shoulder to overhead (At opposite ends of barbell) 42.5/30kg
100 Front rack reverse lunges 42.5/30kg
125 Bar over Burpees
150/120 Cal Row/Ski or 120/80 cal bike
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - “Badger”
Complete 3 rounds for time of:
30 Squat cleans 42.5/30kg
30 Pull ups
800m Run
3-2-1-GO!!
Skill / Strength
Establish a 7 rep max Push jerk from the rack
WOD - Open Workout 13.4
Complete as many reps as possible in 7 minutes of:
3 Clean and jerks 60/42.5kg
3 Toes to bar
6 Clean and jerks 60/42.5kg
6 Toes to bar
9 Clean and jerks 60/42.5kg
9 Toes to bar
12,15,18 etc
3-2-1-GO!!