NATEs

Nate A

No not that one..

Nate M

Not that one either…

… THIS ONE:

Chief Petty Officer Nate Hardy, courtesy CrossFit.com

ARTICLES

+ A Competitor’s Guide to the Open – Beyond the Whiteboard

CrossFit WOD for Tuesday 2/20

Rx & Scaled: NATE

AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 perfectly-vertical kbs, 32/24kg

PERFORMANCE: REGIONAL NATE

10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

20-minute time cap. Post score/time to whiteboard!

Gymnastics Strength WOD – 84

muscle-up development!

HIIT WOD – 12pm

Long Interval

3:00 on, 1:00 off
– 1 stair run
– 3 limbo
– 6 bench over & under
– 9 evil wheel
For 16:00

5:00 on, 2:00 off twice
– knuckle drag sb
– body drag sb
– fast feet onto plate

:90 on, :30 off for 8:00
MB up & over

HIIT WOD – 5:30pm

Long Interval

Set 1: 3 rounds w/ Dynamax ball, 1:00 each
– wall ball
– side toss (R)
– toe taps
– burpee + chest pass
– side toss (L)

Set 2: 3 rounds w/ box, 1:30 each
– dips
– split squats (R)
– pushup
– split squats (L)
– burpee box jump

Set 3: 5 rounds w/ dumbbells, 10 reps each
– lunges
– burpee over dumbbell
– weighted situp
– deadlifts
– skull crushers