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Tag Archive for: Nancy

  • STT2.2

    Warm Up/ Skill Transfer

    -Run 200m @ 90-98 cadence

    -3X NFT 5-15 Quality reps use a light barbell and get heavier when skill allows:
    Press ups                                            Pull ups
    Hollow body (1 rock=1 rep)         GHR
    Front to wall Squat                         Overhead Squat (ATG) Clean & Jerk
    MWOD

    -Run 200m, include some sprints.

    S&C WOD

    “Nancy”
    5 RFT
    400m Run
    15 OHS 42.5/35kg

    Assistance

    Jerk dips, 110-150% of 1 RM jerk x 2 x 5

    Cool Down

    -Immediately run 200m post workout. Focus on good skill for the duration of this run.

    -3X NFT 5-15 reps
    Tall Clean                            Walking Jerk
    Reverse Hypers                 OHS
    MWOD                                 Box Breathing

    Intent

    -Intent: A Benchmark workout, we test your run skill here and OHS. Then some jerk dips, we are doing these as extra strength work.

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