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January 11, 2019

CrossFit Nickel City – WOD

A: CFNC Open Test 1 (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Deadlifts (225/155)

5 Burpee Over Bar

10 Wall Balls (20/14)
Fitness:

Deadlift (185/135)

Wall Balls (14/10)

B: Power Clean (See Notes)

Perform a complex of:

1 High Hang Power Clean

1 Hang Power Clean

1 Low Hang Power Clean

Build to a heavy complex in 5-6 sets.

C: Metcon (No Measure)

2-3 Rounds for Quality:

SA KB Farmer Hold x 30s per side

Rotational Planks x 10

Hollow Rock x 10

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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