CrossFit Nickel City – WOD

A1: Push Press (4-5 sets x 3)

Build to a heavy 3, start heavier than last time.

Rest 60s between A1 and A2.

A2: Metcon (AMRAP – Reps)

Heavy KB Swings

4-5 sets x AMRAP
Choose the heaviest KB you can handle. This is about power output and not about how many reps you can get.

Rest 2:00 Minutes.

B: Power Snatch (See Notes)

Perform complex of:

1 Low Hang Power Snatch

1 Overhead Squat

x2

In 3-5 sets, build to a heavy complex.

C: Metcon (No Measure)

2-3 Rounds for Quality:

Double Front Rack Hold x Max

Strict TTB x 3-6