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January 10, 2019

CrossFit Nickel City – WOD

A1: Close Grip Bench Press (See Notes)

In 4-5 sets build to a 5RM.

A2: Single Arm Kettlebell Row (4-5 x 8 per side)

Use a heavy weight for all sets.

B: Metcon (Time)

15 – 12 – 9 – 6 – 3

Handstand Push-ups

DB Snatch
Intent: Sprint! Break up the HSPU from the get go, don’t start failing them early.

Fitness: 35/20, Push-ups

Rx: 50/35

C: L-Sit (3 x Max Hold, rest 60s)

Accessory piece if there is time remaining, or if you would like to do off to the side at the end.

If you cannot L-sit, then do bent knee sits.

TODAY'S POSTS

  • January 22, 2019

    CrossFit Nickel City - WOD


    A: Front Squat (4 - 6 x 4 at 80-85%; rest 2 Minutes)


    Autoregulation. This should take 15-20 minutes.

    B: Metcon (Time)


    For Time:
    3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
    Cals Row
    Push-ups
    Pull-ups

    Time cap: 16 Minutes
    Intent: Pulling endurance. Its 75 reps per movement. Adjust the rep scheme accordingly to meet the time cap! Be ease on the smaller rounds, don't spike your heart rate.

    Fitness: Ring Rows/Banded Pull-ups
    Rx: As Written
    Rx+: CTB Pull-ups
    Rx++: Weight Vest w/ above

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