Friday 4.19 : “Nancy”

Friday 4.19 : “Nancy”

FRIDAY
CrossFit

Strength: Front Squat + Push Jerk (taken from rack)
2 + 1, 6+ sets to find a max of the complex

WOD: “Nancy”
5 Rounds
Run 400m
15 Overhead Squat 95/65

S: Run 200m, 75/55 Front Squat
L1: 75/55
Rx+: “Loaded Nancy” – Only do this if you have done Rx version under 15:00
Run 400m with 20# MB
OHS @ 115/75

Sweat

Core: 4 Rounds
50 Flutter Kicks from Hollow Hold
15 Side Crunch, Left
15 Side Crunch, Right
25 Superman
20 Walking Lunges

Conditioning: 5 Rounds
Run 400m
15 KB Goblet Squat
10 Hollow Rocks

The Program
1. Strength and WOD

2. Snatch
E90s for 12m : 1 Heavy Squat Snatch
– rest 3 minutes

3. Clean and Jerk
E90s for 12m : 1 Heavy Clean and Jerk
– rest 3 minutes

4. 75 Handstand Push-ups (strict)
– 8 minute time cap

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