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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

TODAY'S POSTS

  • December 15, 2018

    CrossFit Nickel City - WOD


    A: Bench Press (5 x 3)


    Build to a heavy 3.

    A2: Metcon (AMRAP - Reps)


    Strict Pull-ups x AMRAP
    Superset A1 and A2.

    B: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)


    12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

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