Public Whiteboard

Components

Nancy

Skill-work - Pre-workout

Snatch

Handstand Walk

Settings

Workout

CrossFit - Mon, Jun 26

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

- INTERMEDIATE -
5 rounds for time:
400-m run
15 overhead squats (45/65 lb)

- BEGINNER -
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)

General Warm-up (No Measure)

Round 1:
Partner 1 comes back and they switch.
Partner 1: 100-m jog
Partner 2: PVC overhead alternating lunges

Round 2:
Partner 1 comes back and they switch.
Partner 1: 50-m side shuffle each direction
Partner 2: alternating lateral lunges

Round 3:
Partner 1 comes back and they switch.
Partner 1: 100-m run backwards
Partner 2: hang squat snatch

Skill-work - Pre-workout (Weight)

Pre-workout:
12:00 to build up to a heavy complex:
3 muscle snatches + 2 power snatches + overhead squat

Stretching (No Measure)

2 rounds:
1:00 calf roll/side
1:00 quad smash/side

Work Your Weakness

Snatch (- STRENGTH I -
5 x 3
Snatch
- No misses. Work on building consistency at a weight that is challenging, but manageable.)

Snatch

Stamina I (No Measure)

Every 2:00 x 4 Rounds:
100ft overhead single arm dumbbell carry
- Switch arms after 50ft. Choose the heaviest weight you can complete while maintaining a straight arm and neutral neck position.

Handstand Walk (Skill I

For max distance:
3:00 handstand walk

- OR -

For time:
100 shoulder taps
- Accumulate shoulder taps in a handstand against the wall, or in a plank position.)