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February 11, 2019

CrossFit Nickel City – WOD

A: Clean (5 x (3 x 1, rest 20s); rest 2 Minutes)

Perform (for each rep):

1 Clean

1 Front Squat

Build to a heavy cluster.

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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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