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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

  • April 20, 2019

    CrossFit Nickel City - WOD


    A: Metcon (3 Rounds for reps)


    3 x 5 Minute AMRAP, 5 Minute Rest
    R1:
    600m Run
    Then,
    12 Deadlifts (185/135)
    12 Burpees

    R2:
    400m Run
    Then,
    9 Deadlifts (225/155)
    9 Burpee to 6" Target

    R3:
    200m Run
    Then,
    6 Deadlifts (255/185)
    6 Burpee Box Jump Overs
    Intent: Posterior chain endurance! It's going to get spicy!

    Fitness: Scale the weights
    Rx: As Written

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