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February 7, 2019

CrossFit Nickel City – WOD

A1: Close Grip Bench Press (4-5 x 3)

In 4-5 sets build to a heavy 3, something heavier than the last time!

Rest 60s between A1 and A2.

A2: Bent Over Row (4-5 sets x 4-6)

Barbell bent over row. Heavy weight through each set.

Rest 2:00 Minutes.

B: Metcon (Time)

For Time:

15 Double DB Thruster

100 Double Unders

15 Double DB Thruster

Time Cap: 7 Minutes
Intent: Intensity. Go hard! If double DBs are too much of a challenge, keep the weight but drop it down to one DB.

Fitness: 35/20, SU x 100

Rx: 50/35

C: L-Sit (6 x 5-10s, rest as needed to complete sets)

Accessory.

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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