Saturday October 23rd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday October 23rd

22
Oct

Saturday October 23rd

21.10.23

“NANCY”

1.) Scale Nancy based on how you feel from yesterday’s Lift Move Work test.
2.) Finish in 10:00-15:00
3.) Light loading and large sets for the overhead squats.
4.) Fast but consistent pace on the runs.

RX

5 Rounds For Time:
400m Run
15 Overhead Squats (95/65#)

LEVEL 2

5 Rounds For Time:
400m Run
15 Overhead Squats (75/55#)

LEVEL 1

5 Rounds For Time:
300m Run
10 Overhead Squats (45/35#)

SKILL WORK

Pre-workout:
3 Muscle Snatches + 2 Power
Snatches + Overhead Squat

STRETCHING

3 Sets:
:30 Supine Snow Angel Stretch
:30 Prone Snow Angel Stretch

WHITE BOARD BRIEF

Target Time | 12:00
• If you participated in yesterday’s test, you might not have the opportunity for your best Nancy time today.
Either way, Nancy gives you a chance to test a moderate time domain and higher skill conditioning. And it
gives you 75 chances to improve your overhead squat mechanics.
• The intended loading for Nancy is light, which means you should use a weight that allows you to complete
at least 10 reps in a row each round before you need to rest. These reps should be smooth and relatively quick.
• You also want to be able to maintain a similar run pace across all rounds that is “fast.” If you don’t think you
can finish at least 3 rounds of the 400m run under 2:00 each, consider scaling a few of the rounds to 300m.
• Even if think you will be slower across the entire workout, but can finish in under the 15:00 goal, today is a
great opportunity to sets a new benchmark.

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