YMCA Nottingham CrossFit WOD

Workout of the Day
Wednesday 21st October

Performance

WOD 1
EMOM15
1 Clean + 1 Front Squat + 1 Jerk
Build up to a heavy final set

Notes
Warm up to roughly 40-50% of your 1RM Clean & Jerk. As there are 15 sets with short rest, be gradual as you increase the load.
The aim is reach a heavy final set so you might not want to increase the weight every minute, but also there shouldn’t be a big jump in load between set 14 & 15.

WOD 2
4 Rounds
AMRAP3
8 OHS @42.5/30
8 LBOB
2 Minute Rest

Notes
Aim is to build speed, use a weight that you can do unbroken on the Overhead Squats and move fast!

Fitness

WOD 1
EMOM15
1 Clean + 1 Front Squat + 1 Jerk
Build up to a heavy final set

Notes
Warm up to roughly 40-50% of your 1RM Clean & Jerk. As there are 15 sets with short rest, be gradual as you increase the load.
The aim is reach a heavy final set so you might not want to increase the weight every minute, but also there shouldn’t be a big jump in load between set 14 & 15.

WOD 2
4 Rounds
AMRAP3
8 OHS @30/20
8 LBOB
2 Minute Rest

Notes
Aim is to build speed, use a weight that you can do unbroken on the Overhead Squats and move fast!

HOME WOD

5 Rounds
AMRAP 3
8 Goblet Squats
8 Burpees over DB
2 Minute Rest