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January 5, 2019

CrossFit Nickel City – WOD

B: Metcon (Time)

5 Rounds for Time: “You Go, I Go”

2 Hang Power Clean

2 Squat Clean

2 Thruster

2 Split Jerk

10 Burpee Over Bar
Intent: Barbell cycling and partner fun! Challenge yourself on the weight, aim for something that you second guess about holding onto for the entire complex.

Note: Partners will do 5 rounds each.

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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