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Comp – October 21, 2017
October 21, 2017

Comp – October 21, 2017



CrossFit Nickel City – Competition Class

A1: Snatch (2 x 2 (90%), 1 (94%), 1 (97%))

A2: Single Leg RDL (3 x 8)

A3: Pull-ups (3 x 5 – 7)

Eccentric pull-ups.

B1: Metcon (No Measure)

12 Minute EMOM:

1. (x2 Kip Swing -> PU) x 3

(Kip -> KTE -> PU) x 3

(Kip -> PU -> 2 BPU) x 3

2. Box Assisted MU (OR Box Assisted Dips x 3 – 5

3. Lemon Squeezers x 25

4. Rest

C1: Metcon (3 Rounds for reps)

3 Rounds of 5 Minute AMRAP:

5 Syncro Front Squats (135/95)

15/10 Syncro Wall Ball (20/14)

5 Syncro Hanging Knee Raises

Rest 1 Minute

D1: Metcon (3 Rounds for time)

Row 1500m

Rest 3:00 minutes

Row 800m

Rest 2:00 minutes

Row 400m

October 18, 2017

Comp – October 18, 2017



CrossFit Nickel City – Competition Class

A1: Power Snatch (5 x 1)

1 Low Hang Power Snatch + 1 Power Snatch.

Does not have to be touch and go.

A2: Snatch Balance (4 x 1)

1 Snatch Balance + 3 Overhead Squat

A3: Snatch Pull (3 x 3 (95%))

B1: Metcon (3 Rounds for reps)

3 rounds:

High Amplitude Kip Swing x 12 -15

Ground Rope Climb x 5-7

Headstand Weight Transfer x 3-5

C1: Metcon (3 Rounds for reps)

3 rounds:

7 Low Hang Squat Clean (65%)

3 Ring Dips (5 Bench Dips)

25 Box Jumps (OR two minute cap)

Rest 2 Minutes

C2: Metcon (3 Rounds for distance)

3 rounds:

10 Double KB Front Rack Lunge (24/16)

30 Double Unders

2 Minute Max Row

Rest 2 Minutes

C3: Metcon (Time)

21 – 15 – 9

Bike Cals

Burpee Over Bar

October 15, 2017

October 15, 2017


CrossFit Nickel City – WOD

A1: Metcon (AMRAP – Reps)

“Redline.”

8 Minutes:

20 Deadlifts (70%)

800m Run

Max Cal Bike

B1: Metcon (Time)

“Ashes.”

Four RFT:

9 KB Complex (24/16)

7 Pull-ups

5 Push-ups

KB complex =

Double KB Swing

Double KB Thruster

Double KB Snatch
Rx+: Muscle-ups and handstand push-ups.

B2: Metcon (Time)

“Ashes.”

Four RFT:

9 DB Complex (50/35)

7 Pull-ups

5 Push-ups

KB complex =

Double DB Power Clean

Double KB Thruster

Double KB Push Press
Rx+: Muscle-ups and handstand push-ups.

October 14, 2017

October 14, 2017


CrossFit Nickel City – WOD

A1: Round and Round (AMRAP – Rounds and Reps)

25 Minute AMRAP:

7 Box Jump (24/20)

7 Push-up

7 Hang Power Clean (95/65)

7 Push Press