Wednesday 22nd May 2019

CrossFit Cheltenham WOD

Skill / Strength


Deadlift 5-3-1

(Week 4/5)


Before and after each set of deadlifts complete a set of 5 strict handstand push ups (try to increase the depth of your set from last week)


WOD


Every 4 minutes on the minute for 16 minutes complete as many reps as possible in 3 minutes of:


30 Double unders

8 Single leg deadlifts 50/35kg left leg

8 Single leg deadlifts 50/35kg right leg

30 Double unders

Max 8’ Unbroken handstand walks - 1 rep


Scaled Options


30 Single unders

8 Single leg deadlifts 20/15 left leg

8 Single leg deadlifts 20/15 right leg

30 Single unders

Max shoulder taps in a wall climb in remaining time


3-2-1-GO!!

Tuesday 21st May 2019

CrossFit Cheltenham WOD

Skill / Strength


Efficiency of movements in the WOD


WOD


On a running clock, begin a round every 6 minutes and complete 6 rounds in total for a result of total accumulated working time of:


A

10 Down ups

15 Kettlebell swings 24/16kg

20/14 Cal Assault Bike


B

10 Down ups

15 Kettlebell swings 24/16kg

20/14 Cal Row


Alternate between A and B for the 6 rounds, completing 3 of each


Scaled Options


A

5 Down ups

10 Kettlebell swings 24/16kg

12/8 Cal Assault Bike


B

5 Down ups

10 Kettlebell swings 24/16kg

12/8 Cal Row


3-2-1-GO!!



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!!