CrossFit WOD, May 22, 2019

NancyInspirationIf you feel like there’s something out there that you’re supposed to be doing, if you have a passion for it, then stop wishing and just do it.”
-Wanda SykesWarm-upWarm-upI. GENERAL WARM UP
Partner PVC EMOM Warm Up (6 min)
A: 4 PVC Deadlifts + 4PVC Pass Through Lunges + 4 OHS
B: 1 Up Down + 1 Broad Jump – 1 Shuttle Run – Jumping Jacks in remaining time

II. PRE-WOD MOB
Each stretch will be a minute per side.
A: Banded Shoulder Distraction
B: 30s Groiner into 30s Pigeon Stretch

III. SPECIFIC WARM UP
5 Snatch Deadlifts
5 Hang High Pulls
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Overhead Squats
5 Hang Squat Snatches

then 1 Round of today’s Snatch ComplexWeightliftingMetcon (Weight)SNATCH COMPLEX
EVERY 2:00 FOR 4 SETS (8 MIN)
1 Power Snatch + 2 OHS + 1 Squat SnatchMetconNancy (Time)5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#FIT- 65/45
PER- 95/65
*20 MINUTE HARD CAP*
—————————————
SCALING
REPS, LOADING, VOLUME…
Light to moderate loading to allow fast and unbroken movement. Volume will be moderate to high depending on capacity of the individual.
MOVEMENT ADJUSTMENTS…
SNATCHES — If we can’t go overhead, turn the complex into a clean complex.. 1 Power Clean + 2 Front Squats + 1 Squat Clean.
RUNNING — Runs should take around 2 minutes. If running is out, sub for a bike ride of about 30/21 calories.
OVERHEAD SQUAT — For today’s Nancy, we want a load that can preserve proper squat mechanics and near unbroken sets every time. Sub for front squats if going overhead is out of the question.NewsMurph is next Monday!!! We are super excited as this kicks off our BENCHMARK BATTLE where you can win a FREE PAIR OF SHOES! This year you can sign up for your heat and lane online through the FB group. If you plan on bringing a friend with you Monday please let us know so we can get them a waiver and time slot before Monday.

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