PERFORMANCE 

Warm-Up.

Two sets of:
Assault Bike x 90 seconds at conversational pace
Frog Rocks x 60 seconds
PVC Cross-Bench Pullover x 60 seconds

Followed by…

Two sets of:
Barbell Kang Squat x 8 reps
“Depth Drop Series” x 1 time through
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3

Then…

A.

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

Compare results to July 5, 2022.

B.

“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Compare results to July 5, 2022.

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Charmaine Lightfoot
Charmaine Lightfoot
November 22, 2022 2:27 pm

Up to 100lbs

12:10 nancy

Janelle
Janelle
November 19, 2022 10:44 pm

Sat. Worked to 125 which matches PR from March 2021.

Josh Willins
Josh Willins
November 19, 2022 5:17 am

RX
B: 14:50

Candy Olkey
Candy Olkey
November 18, 2022 5:21 pm

A. Snatch on the 2 min
65×2, 70×1, 75×1, 80×1, 85(f,f,f) 65×2, 75×1, 85×1, 90×1, 92×1, 94×1
***Was a rough start, but finished up strong and only 6# shy of my 1RM

B. Nancy – RX 14:50
5 Rounds
400m Run – TM @ 7.3mph (total run time 10:15)
15 OHS @ 65# – all UB (taken from the floor)
***Second best time ever on Nancy (23s slower than my all-time best from 2.5 years ago)!!

Janelle
Janelle
November 18, 2022 5:18 pm

At home so just did B. (Don’t have a good floor for Olympic lifting)

Nancy RX (on a treadmill)

12:00

PR by 1:13.
Super excited about that. 😊

Logan Harris
Logan Harris
November 18, 2022 4:31 pm

A. Up to 145# power – shoulder was not having snatches today.
B. 14:51 Rx. Slower than last time by quite a bit. Not my best day, but I did it 😉

Taylor
Taylor
November 18, 2022 12:25 pm

Snatch PR of 145 from 140!
First time doing Nancy for 22:18Rx

Logan Harris
Logan Harris
November 18, 2022 4:30 pm
Reply to  Taylor

Nice PR!

Last edited 8 days ago by Logan Harris
Firefly
Firefly
November 18, 2022 6:52 am

Nancy 19:27 (#15)

Al Fraser
Al Fraser
November 18, 2022 1:47 am

Warmup done ✅

A. Work up to 1RM snatch
@63kg (failed @65kg)

Feels ok into the 50’s and then any technique goes out the window! PB 66kg but that was a long time ago!!

B. ‘Nancy’ FT Rx
12’27

Didn’t do it on the 5/7 but went back to last year and it was 13’43 so I was happy with that until after the WOD I looked back 2+ years and I did a 12’10 so brought me back down a little, oh well!!
Have a great weekend team 👊🏻

Johny walker
Johny walker
November 18, 2022 1:27 am

A. 70 to 92 kg
B. 13:50