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December 7, 2018

CrossFit Nickel City – WOD

A: Power Clean (5 x (8 x 1, rest 5-10); rest 120s)

Off 1RM Power Clean (80-90% of 1RM Clean).

Set 1: 70-75%

Set 2: 73-77%

Set 3: 77-83%

Set 4: 80-85%

Set 5: 70-75%

B: Metcon (Time)

For Time:

20/15 Cals Bike

20 Thrusters

20 Burpee Over Bar

20/15 Cal Row
Intent: Speed chipper. Move with urgency/intensity! The weight of the barbell should not stand in your way.

Fitness: 75/65

Rx: 95/65



  • 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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