CrossFit Nottingham – CrossFit

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 Reps)

AMRAP9:

1 Strict Chest to bar

1 Thruster @ 75/52.5

(+1 rep to each movement each round

CrossFit Nottingham – Open Gym – FHT – Main Floor

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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 crunches

Plank pull throughs

Pullover to crunch

Woodchops

25s on each 20s on each 15s on each

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 Snatch @ 1 x 25/20

CAP – 13 mins

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

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

CrossFit Nottingham – CrossFit Class and Taster

1.: Warm-up (No Measure)

In groups, rotate 3 rounds of tabata:

Double Kb wall sit

Db Romanian deadlifts

Jumping lunges

Heavy banded good morning hold

2. : Metcon (AMRAP – Rounds and Reps)

13 min AMRAP:

12 Push press @ 60/40 – 70/50

12 Toes to bar

12 Cals