YMCA Nottingham CrossFit WOD

CrossFit Workout of the Day – Friday 14th May

Performance

WOD 1

3 Power Clean + 2 Power Jerks

3 + 2 @60%

3 + 2 @65%

3 + 2 @70%

3 + 2 @72%

3 + 2 @75%

3 + 2 @75%

3 + 2 @75%

20 Minute Time Cap

WOD 2

AMRAP15

12 Front Rack Lunges @60/45

400m Row

3 BMU

Fitness

WOD 1

3 Power Clean + 2 Power Jerk

Build to a relatively heavy set within 7 – 10 sets

20 Minute Time Cap 

WOD 2

AMRAP15

12 Front Rack Lunges @45/32.5

400m Row

12 Bent Over Rows @45/32.5

Home

WOD 1

AMRAP20

12 Front Rack Lunges

400m Run

12 Bent Over Rows

Note: 400m for the run is just a guideline. If you don’t have a heavy enough weighted object for the bent over rows then double or triple the reps.