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February 9, 2019

CrossFit Nickel City – WOD

A: Metcon (Time)

For Time, Partner Metcon:

1600m Row

40 KB Front Rack Lunge

40 KB Swing

40 Wall Ball

1200m Row

30 KB Front Rack Lunge

30 KB Swing

30 Wall Ball

800m Row

20 KB Front Rack Lunge

20 KB Swing

20 Wall Ball

400m Row

10 KB Front Rack Lunge

10 KB Swing

10 Wall Ball
Intent: Aerobic work! It’s a grinder!

Fitness: 20/12kg

Rx: 24/16kg


  • 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

    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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