247 Virginia St 14201 |Call:716.392.8818 |
January 14, 2019

CrossFit Nickel City – WOD

A: Clean (Find 1RM)

In 15 minutes, find a 1RM.

B: Metcon (AMRAP – Rounds and Reps)

In 13 Minutes:

20 Slam Balls

20 Burpee Box Jump Overs

Then as many rounds as possible,

4 KB Complex

30 Double Unders

KB complex =

1 SA KB Swing

1 SA KB Clean

1 SA KB Push Press

1 SA KB OH Lunge
Intent: Open styled metcon. A large buy-in followed by skill work. Be efficient on the transition between KB movements.

Fitness: 20/12kg

Rx: 24/16kg

Rx+: Double KB

Push Press = STO

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

Leave a reply

Your email address will not be published. Required fields are marked *