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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

  • 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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