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February 13, 2019

CrossFit Nickel City – WOD

A1: Romanian Deadlift (4-5 x 6)

Build to a heavy 6.

Rest 60s between A1 and A2.

A2: Z Press (x Max Reps)

Use KB or DB.
Start with weaker side.

Rest 2:00 Minutes.

B: Metcon (AMRAP – Reps)

9 Minute AMRAP:

3 Handstand Push-ups

3 Power Cleans

3 Handstand Push-ups

6 Power Cleans

3 Handstand Push-ups

9 Power Cleans


Intent: Ascending ladder of power cleans! Really challenge yourself on the weight.

Fitness: 115/85

Rx: 135/95

Rx+ 155/105 + Deficit HSPU

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