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July 15, 2019
July 14, 2019

July 15, 2019

CrossFit Nickel City – WOD

A1: Pistol Squat Progression (4 x 5-15/s, rest 60s)

1. Double Leg Deep Squat

2. Split Squat

3. Reverse Lunge

4. Reverse Lunge w/ Foot Flat

5. Reverse Lunge w/ Foot Off Ground

6. SL Squat to Target

7. Box Elevated SL Squat

8. TRX/Ring Row Pistol

9. Counter Balance Wtd. Pistol (Isometric/Eccentric)

10. Pistol
Choose 1-2 of the following movements that are the hardest for you, then perform 4 (total) sets.

Superset with A2.

A2: Handstand Push-ups (4 x AMRAP (-1), rest 60s.)

If unable, perform pike box hspu.

Superset with A1.

July 10, 2019

July 11, 2019

CrossFit Nickel City – WOD

A: Metcon (Time)

2 Rounds for Time:

400m Run

20 Double KB Front Squat

500m Row

20 Double KB Clean

400m Run

20 Double KB Suitcase Carry Lunge

500m Row

20 Double KB Suitcase Deadlift

Time Cap: 26 Minutes
Intent: Steady state cardio.

Fitness: 20/12kg

Rx: 24/16kg

July 8, 2019

July 9, 2019

CrossFit Nickel City – WOD

A: Elevated Feet Ring Row (4-6 x AMRAP (-1), rest 60s)

Feet on a box at the height of the rings.
If unable, perform inverted ring rows.

B: Ring Dips (4-6 x AMRAP (-1), rest 60s.)

Strict. Use tempo: 02X1.

If unable, use a band or feet assisted.

C: Muscle-ups (4-6 x AMRAP (-1), rest 60s.)

Practice technique, low ring transitions, the kipping swing, or volume.

If unable, then weighted strict pull-ups or transition drills.

D: Hollow Rock (Accumulate 60-100.)

Time Cap: 6 Minutes

July 7, 2019

July 8, 2019

CrossFit Nickel City – WOD

A: Snatch (See Notes)

12 Minute EMOM:

1 Power Snatch + 1 Snatch Balance

If snatch balance is too challenging, then sub in 1 overhead squat.

Use 80-85% for all sets.

B: Snatch Pull (3 x 3, rest 1:30.)

Use 95-105%. Control the eccentric.

July 5, 2019

July 6, 2019

CrossFit Nickel City – WOD

A: Metcon (Time)

For Time (Partner):

Run 800m

70 Hand Release Push-ups

Run 400m

70 Power Cleans

Run 200m

70 Bar Facing Burpees
Intent: Teamwork. Partners must run together but can break up the reps however necessary.

Fitness: 95/65

Rx: 115/85

Rx+: 135/95