“Nancy…”

Posted: September 25, 2017 in Uncategorized

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Before We Get To Monday’s WOD…

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Next Week… October 2nd-October 7th… RC CrossFit Will Be Hosting “Guest Week!!!”

Quick Little Post For Now… But Feel Free To Bring In Your Friends & Family To See/Feel What’s Goin’ On @ RC CrossFit!!!

More Details To Come…

OK… Onto “Nancy”…

We Won’t Be Back On A Consistent Strength Training Cycle Until October 9th.

But Trust Me… We Will Still Be Lifting… Sometimes Heavy… Sometime Light… Might Even Sneak In Some 1 Rep Maxes Or Complexes…

Today… A Lot Of Running… Barbell Work Is Not Heavy… But It’s A Lot Of Work/Reps With An Awkward Movement…

Old School…

ALRIGHT… HERE WE GO!!!

Skill Work…

Snatch Variations  & OverHead Squat Practice

MetCon…

“Nancy”

For a Total of 5 Rounds:

400 Meter Run

15 OverHead Squats (Rx’d: M-95lbs/F-65lbs… NO RACKS!!! You CAN Snatch Your 1st OHS…)

***There Will Be Many MODifications For The OverHead Squats… Coaches Choice…***

New School…

3…2…1…GO!!!

Mando

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