Friday: Naughty Nancy

Friday: Naughty Nancy

Friday: Naughty Nancy

With the CrossFit Games coming up…the ‘Unknown and Unknowable’ aspect is at one of most interesting because each year we don’t know what the events are going to be….
But they did leave one teaser!

Check out this video about ‘Naughty Nancy’ and post your guesses to comments.

Then come in and crush ‘Nancy’ at your training!

 

-Tim

Friday’s Training:

Skill: Overhead Squat:

  • 8-10 reps @21×1

 

WOD: 3 rounds for time:

  • 400m run
  • 15x KB Goblet Front Squat
  • 10x Burpees

Skill: Overhead Squat

 

WOD: “Nancy”
5 Rounds for time:

  • 400m Run
  • 15 OHS (95/65)

 

Ax3
A1. Rope Climb:

  • 30 seconds
  • Rest 30 sec

A2. Pistols

  • 8 each leg
  • Rest 30 sec

B. ‘Nancy’
5 Rounds for time

  • 400 meter run
  • 15x OHS (95/65#)

 

5 min on/2 min off

4 repeats

2 rounds

Rest 5 min

 

1.

2:30 of

  • 3x DB Power Snatch
  • 8x air squats
  • 10x sit ups

 

2:30 of

  • Airdyne (cal)

 

 

2.

2:30 of

  • 3x pull ups/ring rows (adv. c2b)
  • 4x Lunges (per leg)
  • 5x DB push press 

 

2:30 of

  • Row (cal)