YMCA Nottingham CrossFit WOD

CrossFit Workout of the Day – Monday 24th May

Performance

WOD 1

Back Squat

1 x 5 @65%

1 x 5 @75%

1 x 3 @80%

1 x 2 @85%

1 x 1 @95%

1 x 1 @100%

20 Minute Time Cap

Note: Go for a 1RM if you feel like you’ve got more in the tank.

WOD 2

For Time

30 Dumbbell Step Ups @24/20

30 SA OH Lunges

30 BBJO @24/20

18 Minute Time Cap

Note: Dumbbell weight 22.5/15kg

Fitness

WOD 1

Back Squat

Build to a 1RM

20 Minute Time Cap

WOD 2

For Time

30 Dumbbell Step Ups @24/20

30 SA OH Lunges

30 BBJO @24/20

18 Minute Time Cap

Note: Dumbbell weight 15/10kg

Home

WOD

For Time

60 Goblet Squats

30 OH Lunges

30 Burpee Over Object

15 Minute Time Cap