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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)



  • April 20, 2019

    CrossFit Nickel City - WOD

    A: Metcon (3 Rounds for reps)

    3 x 5 Minute AMRAP, 5 Minute Rest
    600m Run
    12 Deadlifts (185/135)
    12 Burpees

    400m Run
    9 Deadlifts (225/155)
    9 Burpee to 6" Target

    200m Run
    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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