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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

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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