CrossFit9 – CrossFit WOD

Strength

Push Jerk (2 x 5 @ 50-60%+ (warm up sets)
3 x 4 60-70%+
3 x 3 70-80%)

Build to a moderately heavy set of three

Accessory : (between sets)

4 x 10 single leg glute bridge per side

Nancy or Nautical Nancy

Modify to back squats if OHS is not proficient

Nancy (Time)

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

Nautical Nancy (Time)

5 rounds for time:

500m row

15 overhead squat (95#/65#)

– AT-HOME – (Time)

5 rounds for time:

400-m run

8 single-arm DB overhead squats, left (35/50 lb)

8 single-arm DB overhead squats, right