THURSDAY WOD August 2, 2018

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Aug

THURSDAY WOD August 2, 2018

CrossFit WOD
PERFORMANCE

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Snatch x 1 rep

Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

 

 

 

CrossFit WOD
FITNESS

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020
Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

B.
Five rounds for time of:
Run 400 Meters
15 Goblet Squats

 

 

BootCamp WOD
INTENSITY

A.
Not for Time (Warm Up Pace)
3 Rounds
50 Rope Jumps 0r 150 M Run
10 KB Russian Swings
15 Squats
5 DB Front Squats
5 Push Press

 

B.
10 Min AMRAP
150 M Run
3 DB Clusters (50/35)
30 Double Unders / 60 Singles

C.
Tabata for Lowest Score
Squats
KB Swings
Push-Ups
Ring Rows

1 Response

  1. CF580

    I LOVE today’s workout. “Nancy” is one of my favorite CrossFit workouts of all time. It’s simple, it’s fast, and it’s effective. This workout should be sub-20, but I’d love to see some 12-15 minute ranges as well. OHS should be unbroken! Pick a weight that allows you to do that. Think about reaching up the entire time you’ve got the barbell overhead — active shoulder is a MUST here! If the run’s are taking you longer than 2mins each, modify that distance. When you come in from the run, take a second to get organized (deep breath, belly tight) before you pick up the bar to ensure they’re done in one set. Hit the door running after the 15 reps!

    Push yourself and have fun!