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
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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