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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

  • February 25, 2020

    CrossFit Nickel City - WOD


    A: Back Squat (4 x 2-4, rest 2:00-3:00 minutes.)


    Use 85%+.

    B: Metcon (3 Rounds for time)


    Every 6 Minutes x 3 Sets:
    25 - 25 - 25 - 25
    Double Under
    8 - 6 - 4 - 2
    Burpee to 6" Target
    immediately into
    14 Double KB Front Rack Walking Lunge
    Intent: Aerobic power.

    Sub the appropriate DBs where necessary.

    Fitness: 20/12kg, DU - 10, SU - 35
    Rx: 24/16kg