Sunday 19th May 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Complete the following for time:


10-9-8-7-6-5-4-3-2-1

Clean and jerk 52.5/35kg

Press ups


Complete 1 rope climb after each set of clean and jerks and press ups


Scaled Options


Clean and jerk 30/20kg

Press ups from box or knees

Rope climbs from floor to standing


3-2-1-GO!!



Saturday 18th May 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Complete as many rounds as possible in 30 minutes of:


400m Sled pull 80/50kg

50 Dumbbell box step overs 22.5/15kg & 24/20”


400m ‘D’ ball carry 70/50kg

50 Pull ups


400m Farmers carry 30/22.5kg

50 Sync kettlebell overhead squats 24/16kg (2 Working)


400m Sandbag carry (2 sandbags per team) 25/12kg

50 Sync plate ground to overhead 20/15kg (2 Working)


3-2-1-GO!!



Friday 17th May 2019

CrossFit Cheltenham WOD

Skill / Strength


Establish a 1 rep max push jerk


WOD - “Front Runner”


Complete the following for time:


200m Run

2 Clean and jerks 70/47.5kg

200m Run

4 Clean and jerks 70/47.5kg

200m Run

6 Clean and jerks 70/47.5kg

200m Run

8 Clean and jerks 70/47.5kg

200m Run

10 Clean and jerks 70/47.5kg


Scaled Options


100m Run

Hang clean and jerks 30/20kg


3-2-1-GO!!

Wednesday 15th May 2019

CrossFit Cheltenham WOD

Skill / Strength


Deadlift 5-3-1

(Week 3/5)


Before and after each set of deadlifts complete a set of 5 strict handstand push ups


WOD


Work for 2 minutes and rest for 2 minutes for 16 minutes (4 rounds), to accumulate as many rounds as possible of:


10 Box jumps 24/20”

10’ Handstand walk

10 Deadlifts 60/42.5kg


Scaled Options


10 Box jumps 12/8”

10 Shoulder taps in a wall climb

10 Deadlifts 30/20kg


3-2-1-GO!!



Tuesday 14th May 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


Complete for time:


Check in: 1 Mile run


Then 5 rounds of:


15 Hang power snatch 42.5/30kg

30 Double unders

15 Toes to bar


Check out: 800m Run


Scaled Options


800m Run


15 Hang power snatch 20/15kg

30 Single unders

15 Hanging knee raises


400m Run


3-2-1-GO!!

Monday 13th May 2019

CrossFit Cheltenham WOD

Every 2 minutes for 6 rounds complete:


3 Paused back squats (3 seconds)

2 Back squats


WOD - “Fran”


Complete the following for time:


21-15-9


Thrusters 42.5/30kg

Pull ups


Scaled Options


Thrusters 20/15kg

Jumping pull ups / banded pull ups


3-2-1-GO!!