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January 13, 2018

CrossFit Nickel City – WOD

A1: Metcon (Time)

Partner Metcon:

Row 5k

Partners will row a 5k as fast as possible. While one partner rows, the other partner must perform 2 rounds of Cindy. Partners will switch after the 2 rounds have been completed.

B1: Metcon (No Measure)

10 Minute AMRAP:

10 V-ups

10 Dumbbell Bench Press

10 KB High Pull


  • 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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