CrossFit
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
Oly
1) *Primer… Clean Deads, 3x4@60%
2) Clean and Jerk, 3x3@70%. Pause at knee on way up.
3) Clean Pulls, 3x4@70%
Friday 4-5-18
1a) Dumbbell cross body curls, 4x12
1b) Dumbbell skull crushers, 4x12
2a) Barbell curls, 4x12
2b) Banded tricep press downs, 4x12
WOD
Buy in 2 Rope Climbs
21-15-9
Kettle Bell Swings 55,35
GHD Sit Ups
Push Press 95,65
Cash Out 400 m run.
Thursday 4-4-18
1) Single Leg bridge off bench, 3 X 12
2) Back squats, 4 X 8
3a) Rack Squats, 3 X 15
3b) Single leg calf raise off plate or box, 3 X 25
4) Front Rack Lunge, 25-20-15-10 ea leg.
Wednesday 4-3-18
1) Snatch Deadlift- 1x4@50%, 1x4@55%, 1x3@60%
2) Power snatch, 5x3@70%
3) Snatch Pulls- 4x6@70%
4) For Time: 50-40-30-20-10
Box Jump Overs 24, 20
Calorie Row or bike
Burpees
Tuesday 3-3-18
Back attack
1a) Bent over flys 25-20-15-10
1b) Toe Nail Transitions(muscle up) 4x8
2) Single arm dumbbell rows, w arm support 4x12
3) Single leg B.B. deadlifts, 4x8
4) Strict chest 2 barpull ups, 4x12
Monday 4-2-18
I.) Single Arm D.B. Press- 4x12
2.) D.B. Bench press- 4x12
3.) Dips- 4x10
4a.) D.B. Lateral raises- 25,20,15,10
4b.) Side Plank w/hip taps- 4x15
Breathe
2 Rounds
400 m run
20 Burpees
50 Double Unders
Saturday 3-31-18
1) *Primer… Clean Deads, 3x6@50%
2) Clean and Jerk, 4x3@60% (2 second pause in clean catch, split jerk catch and finished position)
3) Clean Pulls, 3x6@60%
Met Con
10 minutes of Cindy
5 Pull ups
10 Push ups
15 Air squats
Friday 3-30-18
1a) Dumbbell cross body curls, 4x12
1b) Dumbbell skull crushers, 4x12
2a) Barbell curls, 4x12
2b) Banded tricep press downs, 4x12
3) For Time
30,25,20,15,10,5
GHD Sit Ups
Kettle Bell Swings 50,35
Thursday 3-29-18
Thursday
1) Single leg step ups, 4x12
2) 4 Rounds
Single arm upside down kettle bell walk and press x10
Back squat x8
3a) Rack Squats(chest up just holding rack for counterbalance), 2x50
3b) Glute ham raises, 3x12
3c) Barbell Hip Thrusts 3x12
Wednesday 3-28-17
Wednesday
1a) Snatch, 3x5@55% focus on timing, speed and bar path.
1b) Snatch Balance, 3x10
2) 4 Rounds For Time
12 Power Cleans (135,95)
12 Burpees Box Jump Overs
30, 21 Cal bike or Row
30 Ab Mat Sit Ups