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Fast Nancy

Synergy Fitness – CrossFit




Skill Warm Up

Spend 8 minutes practicing kip progressions for pull ups and/or bar muscle ups.

If you have pull ups or muscle ups down, do 2-4 medium sized sets focusing on efficiency and form.


Snatch (1 – 1 – 1 – 1 – 1 – 1 – 1 )

7 sets of 1 rep, ‘strong effort’, increasing weight each round


Metcon (Time)

Fast Nancy”

9 minute AMRAP

15 Overhead Squats (Performance: 95lb, Athletic: 65lb*, Health: 45lb front squat)

200m Run

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 3 – 6 rounds, about 2 min per round.

Scale Up: 135/85lb bar
Coaching Tips:

Squat snatching the first rep of a set of OHS will count as a rep, so do it if you can!

Stay organized on the overhead squats and make sure you are maintaining midline stability even if you are breathing hard. Resting the bar on your back for short rests will benefit most, but dropping the bar completely should still be considered a good option if your form starts to break down.

Practice bailing out of the OHS before the workout starts if you aren’t comfortable with it yet.

As soon as that bar starts to go forward or back, drop it! It is completely acceptable to start with OHS, then drop to front squats if things get squirrely in the later rounds.

Run so that you can come back to the bar and get a set in quick (even before you get chalk).


Metcon (Calories)

4 min max row or Assault bike

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