CrossFit Nickel City – WOD

A: Top Support (See Notes)

Fully locked out elbows, external rotation of the rings, and good hollow body line.
1 x UB Max, then 2 x Max Time AFAP. Rest 20-30s b/t attempts.

If comfortable in this position, then add top support swing for 3 x 10.

B: Bottom Support (See Notes)

Deepest bottom of the dip. Keep the rings pulled tight to the chest while actively pushing into the rings.
1 x UB Max, then 2 x Max Time AFAP. Rest 20-30s b/t attempts.

If comfortable in this position, then add a bottom support swing for 3 x 6-10.

C: Ring Dips (See Notes)

Fitness:

Bench Dips: 30/21

Rx1:

10/5 (1-2s pause in bottom)

Rx2:

20/15 (1-2s pause in bottom)

D: Hollow Hold (Accumulate 2:30 Minutes in 5 Minutes)

E: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

5 Hang Power Clean

4 Front Squats

3 Push Jerk

10 Toes-to-Bar
Intent: Barbell cycling! Don’t let the weight hinder you. I’d rather you choose a lighter weight and go faster. Aim for 5 rounds!

Fitness: 95/65

Rx: 115/85

Rx+: 135/95