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February 14, 2019

CrossFit Nickel City – WOD

A1: Weighted Pull-ups (4-5 x 2-3)

Strict!

Rest 30s between A1 and A2.

A2: Kipping Pull-ups (4-5 x Max Reps)

Rx:

Chest-to-Bar Pull-up

Rest 1:00-2:00 Minutes.

B: Metcon (Time)

As Fast As Possible:

100/75 Push-ups

Time cap: 8 Minutes
Rx+: Weighted Push-ups

C: Metcon (Time)

For Time:

30 Burpees

35/25 Cal Bike

500m Row
Intent: A take on the workout “Acid Bath.” This workout is an all out sprint. Adjust the burpees and bike, so it takes about ~1:30-1:45 each component.

Rx: As Written

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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