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January 14, 2020

CrossFit Nickel City – WOD

A: Pull-Up Warm-up 1 (No Measure)

2-3 Rounds:

20s Dead Hang + 10 Scap Pull-ups

20s Front Support Hold + 10 Scap Push-ups

15s Hollow Hold

15s Arch Hold

B1: Metcon (Time)

Top of the Pull-up Hold: 1 x Max, then 4 x 60-70%.

– Sub “Australian” Row Top of the Pull-up be as vertical as possible

Australian Row: 1 x Max, then 4 x 60-70%

Pull-up Eccentric w/ 3-5 lower: Accumulate 10-15, rest as needed

Push-up: 3-4 x 5-10, rest as needed

– Eccentric/Normal/Deficit

3 Rounds:

Skull Crusher x 6-8

SA Banded Tricep Extension x 10-15/s
You do B1 OR B2.

If you don’t have a pull-up, then do this!

B2: Metcon (AMRAP – Reps)

False Grip Ring Row: 3 x 10-15, rest as needed

Low Ring Transitions: Accumulate 10-20

– Increase difficulty by increasing height of rings or raising feet off the ground

Top Support Hold: 1 x Max, then 3 x 60-70%, rest as needed

Bottom Support Hold: 1 x Max, then 3 x 60-70%, rest as needed

Strict CTB Chin-up: 3 x AMRAP, rest 60s

Strict Ring Push-ups (w/ Rings Turned Out): 3 x AMRAP, rest 60s
If you are able to perform 10 strict pull-ups and 10 strict ring drips, then do this!

C: Metcon (No Measure)

3 Rounds:

Curl Up x 5-10

SL Pike Hold x 10s/s

Side Plank Hip Tap x 10/s

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