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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


  • December 15, 2018

    CrossFit Nickel City - WOD

    A: Bench Press (5 x 3)

    Build to a heavy 3.

    A2: Metcon (AMRAP - Reps)

    Strict Pull-ups x AMRAP
    Superset A1 and A2.

    B: CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)

    12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups

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