5.24.13 "Nancy CrossFit Benchmark Girl"


Snatch - 1x5@60%, 1x4@70%, 2x3@80%

5 Rope Climbs

Drop Snatch - 1x5@45%, 1x4@55%, 2x3@65% of your 1RM Snatch

sets x reps

If you don't know your 1 Rep Max, use trial and error. The first set is always a warmup set. The second is preparing your body to go heavy. Sets 3/4 should be hard to get the final rep. If you can complete sets 3/4 easily add weight.

-Coach Casey



400 meter run


  • 15 OHS Overhead squat (95/65)

  • -the doll