140714 ~ Don't Be A Nancy!
What a great showing by team Canuck this weekend at the UG series "Beach WOD" competition. Our athletes pushed hard through the heat, sun, and surprise 5km run!!
Strength:
EMOM x 6 min
Split Jerk
60% x 3
70% x 3
80% x 3
85 - 90% x 2 (3 sets)
then...
Every 2 min x 8 min
50% x 10
55% x 10
60% x10
70% x 10
75% x 10
Skills:
10 min to complete the following:
a. IF you have Muscle Ups:
1 Round of the MU Progressions
then..
EMOM x 5 min
10 Calorie Row + 2-3 MU (Unbroken)
b. MU Progressions
c. For those working on a strict pull-up, follow Day 1 of Progressions
Conditioning:
"Nancy"
5 Rounds For Time
400m run
15 OHS (95/65#)
Cash Out:
3 Rounds (For Completion)
3 Wall Walks
6 - 9 Shoulder Touches
ME Handstand Hold
Posted on Mon, July 14, 2014
by CrossFit Canuck