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OUR BLOG

Wednesday 7/3/19

By Wodify | In WOD | on July 2, 2019

West End CrossFit – CrossFit

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Open Athletes

Pausing Overhead Squat

7 Sets of 1 Rep

In each, there are 4 pauses, each for one full second.

Pause #1 – 1/4 of the way down. (quarter squat)

Pause #2 – Halfway down (parallel)

Pause #3 – Absolute bottom of squat

Pause #4 – Halfway up (parallel)

40%-45%-50%-55%

Sets #5+6+7 – 60%

Based off of 1RM OHS

Pausing 3 Position Power Snatch

On the 2:00 x 5 sets

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Low-Hang Squat Snatch

*On each rep, pause for a full 2s in catch position (bottom of squat) before standing.

60%-65%

Sets #3+4+5 – 70%

“Nancy”

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