CrossFit Cheltenham WOD
CrossFit Class
Skill / Strength
5 x the following complex:
Hang power snatch, hang squat snatch and overhead squat.
Metcon
Complete as many reps as possible in 10 minutes on the following ladder:
3 Snatch 62.5/35kg
3 Handstand press ups
6 Snatch 62.5/35kg
6 Handstand press ups
9 Snatch 62.5/35kg
9 Handstand press ups
12 12, 15 15, 18 18......etc
3-2-1-GO!!
Competitors Class
3 x 1 deficit strict handstand press up into max effort kipping HSPU
AMRAP 8 minutes:
3 Muscle ups
30 Double unders
For time:
20 Thrusters 50/35kg
20 Power cleans 50/35kg
20 Shoulder to overhead 50/35kg
20 Overhead squats 50/35kg
20 Front squats 50/35kg
Every minute on the minute complete 5 burpees
3-2-1-GO!!
CrossFit Class
Skill / Strength
5 x the following complex:
Hang power snatch, hang squat snatch and overhead squat.
Metcon
Complete as many reps as possible in 10 minutes on the following ladder:
3 Snatch 62.5/35kg
3 Handstand press ups
6 Snatch 62.5/35kg
6 Handstand press ups
9 Snatch 62.5/35kg
9 Handstand press ups
12 12, 15 15, 18 18......etc
3-2-1-GO!!
Competitors Class
3 x 1 deficit strict handstand press up into max effort kipping HSPU
AMRAP 8 minutes:
3 Muscle ups
30 Double unders
For time:
20 Thrusters 50/35kg
20 Power cleans 50/35kg
20 Shoulder to overhead 50/35kg
20 Overhead squats 50/35kg
20 Front squats 50/35kg
Every minute on the minute complete 5 burpees
3-2-1-GO!!
