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January 8, 2019

CrossFit Nickel City – WOD

A: Front Squat (4 – 6 x 5 at 75-83%, rest 2 Minutes)

This is an autoregulation style of lifting. If you feel good, go for the six sets and adjust the weight as you want. If you’re feeling beat up, then only do 4 sets on the lower side of the percentages.

This should take 15-20 minutes.

B: Metcon (Time)

3 Rounds for Time:

12 Double KB Front Rack Lunge

6 Double KB Thrusters

12 Toes-to-Bar

Time cap: 12 Minutes
Intent: Local muscle endurance. Dig deep on that transition being the lunges to the thruster

Fitness: 20/12kg, HKR x 20

Rx: 24/16kg

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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