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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

TODAY'S POSTS

  • June 25, 2018

    Announcements


    Tickets are on sale for the Barbell Club Fundraiser! Sat, June 30th..7-11pm only $25 @ Adolf’s 1st ward Tavern.

    CrossFit Nickel City - WOD


    A1: Strict Press (5 x 2)


    Use 90% of last week's 2RM for each set.

    A2: Push Jerk (3 x 2)


    Build to a heavy 2RM.

    B: Metcon (Weight)


    For Time:
    40 Wall Balls
    200m Double Arm Farmer Walk

    Then in remaining time,

    1 RM Clean

    Time cap: 10 Minutes
    Intent: Stressing the body through small sets of wall balls and some strongman work, then asking you to find your max clean. Take your time on the walk, do not fatigue your forearms to the point of not being able to hold the bar.

    Fitness: 16kg/12kg
    Rx: 24kg/16kg
  • June 24, 2018

    Announcements


    Tickets are on sale for the Barbell Club Fundraiser! Sat, June 30th..7-11pm only $25 @ Adolf’s 1st ward Tavern.

    CrossFit Nickel City - WOD


    A: Metcon (Time)


    5 Rounds for Time:
    12 Overhead Squats
    100m Run
    Fitness: 75/55
    Rx: 95/65
    Rx+: 115/80

    B: Metcon (Time)


    7 Rounds for Time:
    1 Rope Climb
    15 Cals Bike
    Rx: As Written

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