CrossFit WOD, August 5, 2019

5 Aug 19

Warm-up
Warm-up
Warm Up: For Quality

200m Run

-3 Rds NFT

30 DU’s

10 KBS

8 Pressing OHS

*note

with the 3 second descent the focus is on stabilization with weight overhead.

Weightlifting
Overhead Squat (3x2 @ 13X1 Tempo Building)

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Cool Down
Cool Down: Stretching

Pigeon Stretch

Splits Against The Wall

Competitors Program
Heavy Nancy (Time)
WOD: "Heavy Nancy" (do this in place of the daily WOD)

5 Rounds For Time

400m Run

15 OHS 125/85#

Metcon
EMOM 12 Minutes

3 Strict HSPU*

*note

make these 3 the highest level of your ability. if you have strict, go strict deficit.

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