Workout 5.23.17

Nickname: Nancy is sooooo mean

Cloud 9 CrossFit – CrossFit

Warm-up

Run 400m

Rest 2:00

Run 400m…faster pace, game speed

Specific Warmup

Mobility Coach’s choice (tspine, shoulders, etc…)

Overhead Squat Progressions

-discuss proper technique and loading

Then 2 Rounds

-10 OHS

rest :30

-10 OHS

This should be your game weight, if you can’t perform 10 reps the weight is TOO heavy.

WOD

Nancy (Time)

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

option 1- loading

option 2- loading, 3 rounds

option 3- work with coach, note in wodify how you scaled

Stimulus: 12-18 minutes, squats should be a weight that allows for either unbroken or 2 sets per round.

*this is a benchmark WOD, be sure to have a goal if you’ve done this in the past!

Cashout

Metcon (No Measure)

“Arm Farm and Beach Body”

3 Rounds not for time

-5 Strict Pull-ups

-10 ring rows

-20 DB/KB side bends 50/30
This isn’t for time and should be performed slowly. It’s all about that swol, here.<----James Hobart's exact words

Feature Video

Phil’s Journey For A Better Life