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December 2, 2019

CrossFit Nickel City – WOD

A: Front Squat (8 – 5 – 2 – 5 – 8)

Must be HEAVY for each set.

B: Metcon (Time)

For Time:

20 Power Cleans

20 Pull-ups

20 Power Snatches

Time Cap: 12 Minutes
Intent: A version of the “Standard” workout.

Fitness: 95/65, x2 Ring Row

Rx: 115/85

Rx+: All movements 30

Rx++: CTB Pull-ups

Rx+++: 20 bMU

TODAY'S POSTS

  • December 9, 2019

    CrossFit Nickel City - WOD


    A: Front Squat (5 x 2+, rest 2:00-3:00 minutes.)


    Use 90-93%.

    B: Metcon (Time)


    2 Rounds for Time:
    300ft. Sandbag Carry (Bear Hug)
    20 Toes-to-Bar
    45s Side Plank per side
    Intent: Midline fun.

    Fitness: Hanging Knee Raises x 30, 30/20
    Rx: As Written

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