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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

Rx+:115/85

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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