Friday 1st February 2019

CrossFit Cheltenham WOD

Skill / Strength 

Every minute on the minute for 8 minutes complete:

1 Hang squat snatch + 1 Overhead Squat 


Complete for time:

15 Overhead squats 60/42.5kg

15 Muscle ups

400m Run

12 Overhead squats 60/42.5kg

12 Muscle ups

400m Run

9 Overhead squats 60/42.5kg

9 Muscle ups

400 Run

Scaled options

Hang Power Snatch and overhead squat to manageable depth

Overhead Squat to comfortable depth, front squat or goblet squat 

Banded pull ups / muscle ups, temporary bar jumping pull ups / jumping muscle ups

(It’s crucial that you keep developing both strict strength and muscle up transition technique to eventually perform your first muscle up)