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February 5, 2019

CrossFit Nickel City – WOD

A: Front Squat (4 – 6 x 3-4 at 83-87%; rest 2 Minutes)

Autoregulation.

B: Metcon (AMRAP – Reps)

16 Minute Alternating EMOM:

Odd:

8 Slam Balls

X Burpee

Even:

8 Cal Row

X Handstand Push-ups

Every round the HSPU and burpee will increase by 1 rep.
Intent: Pacing/skill work. Every round, you will increase the two BW movements by one rep. There are 8 total rounds (every two minutes = 1 round). This will seem like an easy workout for the first couple rounds, but the later rounds will add up. If you fail when adding a rep, then drop it back to the previously completed round.

Reps per round + total =

R1 = 18

R2 = 20

R3 = 22

R4 = 24

R5 = 26

R6 = 28

R7 = 30

R8 = 32

Total = 200

Fitness: 30/20, Push-ups

Rx: 40/30

Rx+: Deficit Kipping 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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