How is this different from Nancy?

Naughty Nancy uses heavier weight (115/75 vs 95/65 lb). This increases the strength demand and typically requires breaking up the overhead squats.

What if I can't overhead squat that weight?

Scale the weight to something you can do for at least 8-10 unbroken reps when fresh. Mobility and strength work on OHS should happen outside the workout.

Front squat grip or snatch grip?

Snatch grip (wide) is standard for overhead squat. It provides better stability and requires less shoulder mobility than a narrower grip.

Can I power snatch the bar up each round?

Yes, that's the typical approach. You can also clean and jerk it up if that's more comfortable.

Naughty Nancy

Rounds

A heavier variation of the classic Nancy workout. The increased weight on overhead squats transforms this from a conditioning workout into a true strength-endurance test. Five rounds of running and heavy overhead squats.

The CrossFit Girls Benchmark Barbell Running Olympic Lifting Couplet

The Workout

5 rounds for time

1400m Run
215 Overhead Squats (115/75 lb)

Equipment Needed

BarbellWeight platesRunning route

Target Time

Beginner

25-35 minutes

Intermediate

18-25 minutes

Advanced

12-18 minutes

Strategy & Tips

Naughty Nancy is Nancy's heavier sister. The increased weight on overhead squats changes the workout from a conditioning test to a strength-endurance challenge.