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January 7, 2019

CrossFit Nickel City – WOD

A: Snatch (Find a 1RM)

In 15 minutes, find a 1RM.

B: Metcon (AMRAP – Reps)

9 Minute AMRAP:

3 Overhead Squat

3 Chest-to-Bar Pull-up

6 OHS

6 CTB PU

9 OHS

9 CTB PU


Intent: Infinity ladder! This is an open styled metcon. Push the pace!

Fitness: 75/55

Rx: 95/65

Rx+: 115/85

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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