CrossFit – Mon, Jul 27
Save the date: Certus Summer Party Sat. Aug. 8th at 3pm
RSVP here: Certus Summer Party RSVP
RSVP here: Certus Summer Party RSVP
Metcon (Checkmark)
On a 35:00 Running Clock:
Every 1:30 x 6 Sets
100m Run
1 Squat Snatch @70-80% of 1RM
Rest 4:00
At 13:00 Mark:
“Nancy”
5 Rounds for time:
400m Run
15 Overhead Squats (95/65)
*22:00 Cap
Squat Snatch (Use this to reference and record weights used)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Record your Nancy time here.
Coach’s Notes: The 100m run should be at a steady pace and you should get right to your Snatch. We are practicing the Squat. If you cannot OHS you can scale to a Power Snatch. The OHS in the metcon can be scaled to Front Squats.