Workout 7.8.14

Nickname: Driving Miss Nancy

Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Weightlifting

Similar rep scheme as Monday. 6 @ 50% of 3RM, 3 @ 75% 3RM, Max Effort @ 100% 3RM, Then adjust weight accordingly for final set of 3. A minimum of 5 reps @ 100% is required to move up in weight for the final set.

Bench Press (6-3-3-3)

WOD

Nancy (Time)

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

Cool Down/Recovery

T-Spine Overhead Mobility
T-Spine Roller Extension
Lower Body Mobility (Choice or ask a coach)

Feature Video

Phil’s Journey For A Better Life