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December 6, 2018

CrossFit Nickel City – WOD

A: Push Press (4 x (1 x 10); rest 2-3 minutes)

Off of 3RM.

Set 1: 67-73%

Set 2: 70-75%

Set 3: 73-77%

Set 4: 70-75%

B: Metcon (AMRAP – Rounds and Reps)

E2MOM (for as many rounds as possible):

10 KB Swing

10 KB Goblet Squat

10 Push-ups

10 KB Snatch

Time Cap: 20 Minutes (10 Rounds)
Intent: Kettlebell efficiency! If you beat the two minute mark, then you get to rest for the rest of the two minutes.

This is an elimination styled workout. Push hard.

Fitness: 16/8kg

Rx: 24/16kg

Rx+: HSPU x 10


  • February 15, 2019

    CrossFit Nickel City - WOD

    A1: Push Press (4-5 sets x 3)

    Build to a heavy 3, start heavier than last time.

    Rest 60s between A1 and A2.

    A2: Metcon (AMRAP - Reps)

    Heavy KB Swings
    4-5 sets x AMRAP
    Choose the heaviest KB you can handle. This is about power output and not about how many reps you can get.

    Rest 2:00 Minutes.

    B: Power Snatch (See Notes)

    Perform complex of:
    1 Low Hang Power Snatch
    1 Overhead Squat

    In 3-5 sets, build to a heavy complex.

    C: Metcon (No Measure)

    2-3 Rounds for Quality:
    Double Front Rack Hold x Max
    Strict TTB x 3-6

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