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February 14, 2018

CrossFit Nickel City – WOD

A1: Strict Press (3 x 5)

Build to a heavy 5 rep.

A2: Kettlebell Z Press (3 x 6)

Taken from a seated position.

B1: Metcon (Time)

Partner metcon:

For time:

100 Slam Ball (40/30)

70 Atlas Stone Squat (Front Carry)

60 Handstand Push-ups

300 Double Unders
Intent: Odd object exposure and gymnastic skill work. Split the work as needed with your teammate.

TODAY'S POSTS

  • October 24, 2018

    CrossFit Nickel City - WOD


    A: Front Squat (See Notes)


    1 x 1 at 97%
    Then,
    3 x 2 at 90%

    B: Metcon (Time)


    6 Rounds for Time:
    3 Deadlift
    3 Clean and Jerk
    3 Front Squat
    9 Pull-ups

    Time Cap: 12 Minutes
    Intent: Mix modal work, barbell cycling and pull-up efficiency. Be efficienct in how you move from one barbell movement to the next.

    Fitness: 75/55, x2 Ring Row
    Rx: 115/85
    Rx+: 135/95, OR 4 Muscle-ups

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