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February 8, 2019

CrossFit Nickel City – WOD

A: CFNC Open Test 2 (Time)

In 4 Minutes complete, 3 Rounds:

3 Deadlifts (315/225)

7 Chest-to-Bar Pull-ups

If completed, then add 4 minutes to the clock and complete, 3 rounds:

5 Deadlifts (275/185)

5 Chest-to-Bar Pull-ups

If completed, then add 4 minutes to the clock and complete, 3 Rounds:

7 Deadlifts (225/155)

3 Chest-to-Bar Pull-ups
Fitness:

P1:

3 Deadlifts (225/155)

7 Pull-ups/Ring Rows

P2:

5 Deadlifts (185/135)

5 Pull-ups/Ring Rows

P3:

7 Deadlifts (155/105)

3 Pull-ups/3 Ring Rows

B: Clean and Jerk (See Notes)

Perform complex of:

1 Low Hang Power Clean

1 Hang Squat Clean

1 Split Jerk

In 6-10 sets, build to a heavy complex.

C: Metcon (No Measure)

2-3 Rounds for Quality:

Bicep Curls per side x 8-10

Straight Arm Plate Hollow Rock

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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