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January 12, 2018

CrossFit Nickel City – WOD

A1: Push Press (4 x 3)

Find a 3RM of the day.

A2: Single Arm Dumbell Press (4 x 8)

Tempo Push Press (2000) -> 2s lowering on each press. Be explosive on the concentric portion, do not wait in the front rack position.

Reps are per side.

B1: Metcon (5 Rounds for reps)

5 x 2:30 Minute AMRAP

13 Deadlifts

10 Hang Power Cleans

7 Push Jerks
Intent: This metcon should be a challenging pace for most. It will be okay to not complete some rounds. This is meant for you to test your mental resolve and ability to PACE yourself.

If you feel too rushed or know prior to starting the metcon that it will be too much, drop the rep scheme down to make it more manageable.

Note: This is an as many REPS as possible! Each round is 30 reps. If you finish the 30 reps before the 2:30 minutes, you get rest time.

Fitness: #115/80

Rx: #145/100

Rx+: #165/115


  • January 20, 2018

    CrossFit Nickel City - WOD

    A1: Metcon (Time)

    5 Rounds for Time:
    10 Slam Balls (40/30)
    14 Deadlift
    11 Hang Power Cleans
    8 Push Jerks
    Rest 2:00 minutes

    Time cap: 35 minutes
    Intent: Barbell cycling under fatigue from the start. Understanding the need to be aware of your body and of the barbell, as well as making smart decision on when to break up the movement to try and not do any unnecessary reps.

    Fintess: 115/80
    Rx: 145/100
    Rx+: 165/115

    B1: Metcon (No Measure)

    2 Rounds:
    60-90s weighted plank
    10 Single Arm KB High Pulls
    Intent: For quality.

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