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April 15, 2019

CrossFit Nickel City – WOD

A: Metcon (Time)

4 x 400m Run, rest 2:00-3:00 minutes.
Score the slowest 400m.

B: Metcon (AMRAP – Reps)

4 x E3MOM (team):

0:00 – 3:00: Max Hang Power Snatch

3:00 – 6:00: Max Pull-ups

6:00 – 9:00: Max Thruster

9:00 – 12:00: Max Push-ups
Intent: Teamwork – teams for 3 ideally! For fun and for glory. Split the work however you want!

Team of 3: 1 works, 1 rests, and 1 planks.

Team of 2: 1 works and 1 rests.

Fitness: 75/55

Rx: 95/65

Rx+: 115/85, HSPU

TODAY'S POSTS

  • April 20, 2019

    CrossFit Nickel City - WOD


    A: Metcon (3 Rounds for reps)


    3 x 5 Minute AMRAP, 5 Minute Rest
    R1:
    600m Run
    Then,
    12 Deadlifts (185/135)
    12 Burpees

    R2:
    400m Run
    Then,
    9 Deadlifts (225/155)
    9 Burpee to 6" Target

    R3:
    200m Run
    Then,
    6 Deadlifts (255/185)
    6 Burpee Box Jump Overs
    Intent: Posterior chain endurance! It's going to get spicy!

    Fitness: Scale the weights
    Rx: As Written

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