Warm-up
Spend 2 minutes in Z1
Then, PVC mobility
The Port’s snatch warm-up, coach led
Special emphasis on OHS
Strength
Weight lifting complex – 1 snatch + 2 OHS
*use the 12 minutes in the strength to build up to something challenging
This is a good time to dial in some technique work. Since you are going to get your fair share of OHS in the workout, there is no need to push the weight unless your form is absolutely perfect. It is also a good opportunity to get comfortable getting the bar off the ground and into a good positon to start your OHS. Having a good, strong overhead position with both the snatch and the OHS is going to be imperative, so mine as well work on that now.
WOD
“Nancy”
5 rounds
400m run
15 OHS (95/65#)
A named workout, meaning CrossFit cooperate came up with it as a test of fitness. Being in the same family as the lovely Fran or Cindy just know that you are going to have to push, and it is going to be pretty hard. This benchmark couplet is meant to be light and fast. Reduce the weight on the OHS so you can perform all the reps unbroken and still run fast, well, fast-ish.
Here are some times that CrossFit.com came up with
Beginner: 17-19 mins
Intermediate: 13-16 mins
Advanced: 11-12 mins
Elite: 8-10 mins
