Workout Of the Day

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Upper 2 test Wk

CrossFit Nottingham – FHT Metcon (Weight) Upper 2 11/05/22 A1) barbell bench press 1x 6-8 @30-40% 1x 3-5 @50-60% 1x 2 @70% 1×1 @80% 1×1 @90% 1×1 @1rm/pb B1) High Incline db bench press 1x 6-8 (heavy) 1 x8-12 (rir0-1) *rest 2.30/3mins between sets B2)ab movement of choice x amrap *rest 2mins between sets C1) […]

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Crossfit

CrossFit Nottingham – CrossFit Metcon (No Measure) EMOM16: 1) 30s HS hold + 1 Slow HSPU negative 2) 15 Double DB/KB RDL 3) 50s KB bear crawl pull-through 4) 30s Active hang + 1 Slow pull-up negative ()

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Thursday Gymn

CrossFit Nottingham – Gymnastics

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Wednesday Gymnastics

CrossFit Nottingham – Gymnastics

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Friday

CrossFit Nottingham – CrossFit

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Friday

CrossFit Nottingham – Open Gym – CrossFit – Main Floor Metcon (No Measure) EMOM5: 1 Muscle clean + 3 Paused Split Jerks @ light load (RPE 5-6) Rest 1:00 EMOM8: 1 Power clean + 1 Front squat + 1 Split jerk @ incrementing load (as technique allows, finish RPE 7-8) Metcon (AMRAP – Rounds and […]

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Thursday

CrossFit Nottingham – Open Gym – CrossFit – Main Floor Metcon (No Measure) 8:00 to build to load: EMOM12: 1) 7 Deadstop deadlifts @ RPE7-8 2) 8 Ring pull-ups 3) 8/8 DB Push press Metcon (AMRAP – Rounds and Reps) 10 Rounds for time: 4 Ring dips 6 Ab-mat sit ups 8 DB Hang Power […]

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Thursday FHT

CrossFit Nottingham – Open Gym – FHT – Main Floor () Metcon (No Measure) 13mins ygig on each station 14 cal ski 8 db snatch 4 SA devil press 14 cal row 8 Russian kb swings 4 burpees over row 14 cal bike 8 box jump overs 4 db squat jumps Abs reverse plate tuck […]

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WOD

CrossFit Nottingham – NTU Society Metcon (Weight) E1:30 x 6: 1 Hang power clean 5 Front squats E1:30 x 6: 1 Hang power clean 5 Push jerks Metcon (Time) 5 RFT: 24 Wall balls @ 9/6 12 Hang power clean @ 70/50 9 Push jerks CAP 18:30

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Thursday

CrossFit Nottingham – NTU Society Metcon (Weight) 15:00 to build to max: 1 Clean 1 Front squat 1 Push jerk Metcon (Time) 10 Rounds for time: 5 Box jumps@ 30/24 3 Clusters @ 85/60 Rest 1:00 *Step down box jumps CAP22

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