Nancy – 5RFT
400m Run
15 OHS 95/65
—
or a guess at “Naughty Nancy” a combination of Nancy and Nasty Girls
—
3RFT
Shuttle Run 40m, 80m, 120m, 160m
7 MU (or 3 to 1 Pull ups and Dips)
15 OHS
*OHS wgt increases each round 95/65, 135/95, 185/125
A. BS 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%
B1. FS 5@60%, 5@70%, 2×5@75
B2. CTB Pull Ups 4×8-12
+
On an 8 min clock
50 KB Swings 53/35
50 HRPU
ME Double Unders
*Score total double unders
A1. BS 5@60%, 5@65%, 5@70%, 5@75%
A2. 10m Sprint 4×2
+
EMOM – 18
1st Min – 5 Jerk @65-70% (taken from the ground)
2nd Min – 8 Burpee Box Jump Overs
3rd Min – 12 Russian KBS (moderate/heavy)
Today’s workout is a programmed aerobic effort. Think ~70%. The goal is to remain in the aerobic energy pathway throughout all 8 minutes of each AMRAP. In the most simple terms, you should be moving close to the same speed in your last round as you are in round 1. KB should be light enough to easily swing for 15 unbroken reps throughout. If/when you start to feel that “deep burn’ slow down, you are beginning to rely on the anaerobic energy systems.
AMRAP-8
30 Double Unders (60 Singles)
20 Lunges
15 Sit Ups
– rest 4 min
AMRAP-8
3-5 Strict Pull Ups
10 Box Jumps
200m Run
-rest 4 min
AMRAP-8
250m Row
10 HRPU
15 Light KBS
Yes indeed, such a DEEEEEP. BURRRRNNN. Matt, thank you for posting this video. This WOD is proof that there’s no such thing as 70% in Crossfit. Oh sure, you can try to take it easy, but when something says AMRAP, that’s what we try to do – get as many rounds/reps as possible. Good job – giant morning class.
1 ME set of Butterfly/Kipping Pull Ups
+
5 RFT
10 Hang Power Clean 155/105
200m Run
10 TTB
+
Mobility
PNF Hamstrings
Couch Stretch
Phil’s guess was weighted run and thrusters instead of OHS …he’s ready to try it tomorrow
just ask him!