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January 12, 2019

CrossFit Nickel City – WOD

A: Metcon (Distance)

3 x 3:00 Work/3:00 Rest

15 Thrusters

15 Pull-ups

Then,

Max Distance on the Rower
Intent: Push hard on the buy-in, so you can get as much time on the rower as possible.

Fitness: 75/55, Ring Rows x 20

Rx: 95/65

B: Metcon (Time)

4 Rounds:

1 Low Hang Squat Clean

1 Hang Clean

1 Push Jerk

1 Split Jerk

Then,

X Round:

10 Air Squats

10 Burpees

*Increase number of rounds by 1 every round

Time cap: 18 Minutes
Intent: FUN!

Fitness: 95/65

Rx: 135/95

Rx+: 155/105

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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