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August 10, 2018

CrossFit Nickel City – WOD

A: Metcon (4 Rounds for reps)

5 Rounds:

20s Hanging Knee Raise

20s Hollow Hold

Max V-ups (3 sec hold in hollow body)

Rest 1:00 Minute
Score is max v-ups for each round.

B: Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

TODAY'S POSTS

  • October 24, 2018

    CrossFit Nickel City - WOD


    A: Front Squat (See Notes)


    1 x 1 at 97%
    Then,
    3 x 2 at 90%

    B: Metcon (Time)


    6 Rounds for Time:
    3 Deadlift
    3 Clean and Jerk
    3 Front Squat
    9 Pull-ups

    Time Cap: 12 Minutes
    Intent: Mix modal work, barbell cycling and pull-up efficiency. Be efficienct in how you move from one barbell movement to the next.

    Fitness: 75/55, x2 Ring Row
    Rx: 115/85
    Rx+: 135/95, OR 4 Muscle-ups

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