Nottingham CrossFit 1871 WOD

CrossFit Workout of the Day – wc Monday 18th April 2022

Monday 18th

Performance

WOD 1
Front Squat
1 x 5 @70%
1 x 5 @75%
2 x 5 @80%

Back Squat
1 x 8 @70%
1 x 8 @75%
1 x 6 @77%
1 x 6 @80%

22 Minute Time Cap

WOD 2
Part A. – Tabata Row/Bike/Ski
20s Sprint
10s Rest
x8

Part B.
30 – 20 – 10
Wall Balls @9/6
Burpee to target

10 Minute Time Cap (Part B)

Note: Part B starts straight after part A. Use the bar that you would usually do pull ups on as your target.

Fitness

WOD 1
Front Squat
1 x 5
1 x 5
2 x 5

Back Squat
1 x 8
1 x 8
1 x 6
1 x 6

22 Minute Time Cap

WOD 2
Part A. – Tabata Row/Bike/Ski
20s Sprint
10s Rest
x8

Part B.
30 – 20 – 10
Wall Balls @7/5
Burpee to target

10 Minute Time Cap (Part B)

Note: Part B starts straight after part A. Use the bar that you would usually do pull ups on as your target.

Tuesday 19th

Performance

WOD 1
Push Press
1 x 10 @55%
1 x 8 @60%
1 x 6 @65%
1 x 4 @70%

Strict Press
Build to an 8RM
4 x 8 @90% of 8RM

25 Minutes Total Time

WOD 2
2 – 2 – 2 – 3 – 3
2 Rope Climbs
10/7 Cals
Max DU
(1 Minute Rest)

Fitness

WOD 1
Push Press
1 x 10 @55%
1 x 8 @60%
1 x 6 @65%
1 x 4 @70%

Strict Press
Build to an 8RM
4 x 8 @90% of 8RM

25 Minutes Total Time

WOD 2
2 – 2 – 2 – 3 – 3
10 Chin Ups
10/7 Cals
Max SU
(1 Minute Rest)

Wednesday 20th

Performance

WOD 1
EMOM12
Clean + Jerk
1 + 1 @70-75%

EMOM10
4 Deadlifts @65-70%

WOD 2
E5MOM15
10 Sandbag Cleans
4 Lengths Sandbag Walks
10 TTB
400m Row

Fitness

WOD 1
Every 30s for 12 minutes
Clean + Jerk
1 + 1 @Light-moderate

EMOM10
4 Deadlifts @65-70%

Note: Pick the fitness option if you are wanting to work on your clean & jerk technique.

WOD 2
E5MOM15
10 Sandbag Cleans
4 Lengths Sandbag Walks
15 KTC
400m Row

Thursday 21st

Performance

WOD 1
E3MOM18
6 Ring Pull Ups
3 Ring Muscle Ups
6 Ring Dips

Or

RMU Tekkers

WOD 2
3 Rounds
AMRAP4
21 DU
15 Box Jumps @24/20
9 Cals
2 Minute rest between rounds

Fitness

WOD 1
EMOM9
1. 10-15 Pull Ups
2. 30 Weighted Russian Twists
3. 15 Floor Press

EMOM9
1. 10-15 Chin Ups
2. 14 Alt V-Ups
3. 16-18 Renegade Rows

WOD 2
3 Rounds
AMRAP4
42 SU
15 Box Jumps @24/20
9 Cals
2 Minute rest between rounds

Friday 22nd

Performance

WOD 1
Part A.

OH Squat
1 x 8 @50%
1 x 6 @60%
1 x 6 @65%
2 x 6 @70%

15 Minutes Total Time

Part B.
Snatch
1 x 3 @60%
1 x 3 @65%
1 x 2 @70%
1 x 2 @75%
2 x 1 @80%
1 x 3 @65%

15 Minutes Total Time

WOD 2
AMRAP15
25 Push Ups
35 Air Squats
50 DB Step Ups @15/10

Fitness

WOD 1
Part A.

OH Squat
1 x 8
1 x 6
1 x 6
2 x 6

15 Minutes Total Time

Part B.
Snatch
1 x 3
1 x 3
1 x 2
1 x 2
2 x 1
1 x 3

15 Minutes Total Time

WOD 2
AMRAP15
25 Push Ups
35 Air Squats
50 DB Step Ups @12.5/7.5

Saturday 23rd
Team/Pair WODs