CrossFit Now – CrossFit
WOD
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
RX-95/65#
50-59-65/55#
60+ -55/45# Back Squats
Basics-3 Rounds 200m Run, PVC/BB OHS or BS
DESCRIPTION
* “Nancy” is a class benchmark workout
* This simple 5-round couplet of running and overhead squats is intended to take between 11-20 minutes to complete
OVERHEAD SQUATS
* Choose a lighter weight that can ideally be completed unbroken on each set
* Within the workout, there definitely shouldn’t be more than 1 break per round
* For athletes who really struggle with overhead squats, there are a few options:
* Go lighter to work on positioning and complete more reps (20-25)
* Go lighter to work on positioning, complete the same number of reps, and look to run really fast
* Complete front squats at a slight heavier weight (115/85)
* The barbell starts on the ground in this workout
* Athletes can squat snatch the first rep if they’d like to