YMCA Nottingham CrossFit WOD

Workout of the Day
Monday 2nd November

Coaches Notes

Performance and Fitness

WOD 1

Build up to a heavy final set within 18 minutes of this complex. The aim is to be able to do the first 3 movements without dropping the bar. The final exercise wants to be a squat snatch; although if you are still trying to build confidence in that movement then aim for a very low receiving position with a power snatch instead.

WOD 2

With the TTB we want to keep the movement strict and the legs as straight as possible on the ascent. If you are scaling to leg raises, then the aim is to keep the legs as straight as possible and to raise them to roughly a 45-degree angle. A2 & A3 should be heavy for the reps stated but still enable you to keep control with good form.

Performance

WOD 1

10 Rounds or Load

4 Hang Power Snatches

4 BTN Thrusters

4 OH Squats

2 Snatches

18 Minute Time Cap

WOD 2

3 – 5 Sets / 18:00

A1: 10 Strict TTB

A2: 10 – 15 DB Floor Press

A3: 15 American Kettlebell Swings

2 Minutes Rest

Fitness

WOD 1

10 Rounds or Load

4 Hang Power Snatches

4 BTN Thrusters

4 OH Squats

2 Snatches

18 Minute Time Cap

WOD 2

3 – 5 Sets / 18:00

A1: 10 Strict Hanging Leg Raises

A2: 10 – 15 DB Floor Press

A3: 15 American Kettlebell Swings

2 Minutes Rest

Home WOD

10 Rounds for Time

8 Power Snatch

8 Thrusters

8 Front Rack/Overhead Squats

4 Squat Snatch

*Use an odd object like a weighted rucksack for all movements