Monday (2017APR24) - "Nancy" - CrossFit WatchTower, Englewood, CO

-Enjoy!!

Strength:

Tempo Deadlift (51x5)

10min EMOM x 2

WOD:

“Nancy”

5 Rounds

400m Run

15 OH Squats 95/65#

Weightlifting:

Snatch Grip Push Press + OH Squat Paused 5secs

Work up to 80% of Snatch

Snatch EMOM

12 x 1- Starting at 70% working up Heavy NO Misses

Clean & Jerk

12 x 1 – starting at 70% working up Heavy NO Misses

Duffalo Bar Front Squat

2sec Pause w/o Belt 1RM

then

80% x 3 No Pause

Reverse Grip Bench

5 x 5

Monday (2017APR24) – “Nancy”