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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

TODAY'S POSTS

  • 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
    x2

    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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