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February 14, 2020

CrossFit Nickel City – WOD

A: Back Squat (2-4 x AMRAP (-1), rest 2:00-3:00 minutes b/t sets.)

Use ~80%.

AMRAP (-1) = as many reps as possible but stop before failing.

B: Metcon (Time)

For Time (Partners):

1000m Row

48 Thrusters

1000m Row

32 Front Squats

1000m Row

16 Overhead Squat

Time Cap: 24 Minutes
Intent: Valentine’s Day partner fun!

Fitness: 75/55

Rx: 95/65

Rx+: 115/85

TODAY'S POSTS

  • February 25, 2020

    CrossFit Nickel City - WOD


    A: Back Squat (4 x 2-4, rest 2:00-3:00 minutes.)


    Use 85%+.

    B: Metcon (3 Rounds for time)


    Every 6 Minutes x 3 Sets:
    25 - 25 - 25 - 25
    Double Under
    8 - 6 - 4 - 2
    Burpee to 6" Target
    immediately into
    14 Double KB Front Rack Walking Lunge
    Intent: Aerobic power.

    Sub the appropriate DBs where necessary.

    Fitness: 20/12kg, DU - 10, SU - 35
    Rx: 24/16kg