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February 12, 2019

CrossFit Nickel City – WOD

A: Back Squat (3 x 9 at 73-83% of 5RM)

B: Metcon (Time)

5 Rounds for Time:

10 KB Snatch

10 KB OH Lunge

50 Double Under

Time Cap: 12 Minutes
Intent: Unilateral/shoulder stability work. This is a great workout to work your DUs, just the cut the reps down and work that KB as efficiently as possible.

Fitness: 20/12kg, 30 DU Or 30 DU attempts or SU x 2

Rx: 24/16kg

Rx+: 75 DU


  • 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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