CrossFit Nickel City – WOD
A: Top Support (Max Hold x 1-2 Attempts)
Fully locked out elbows, external rotation of the rings, and good hollow body line.
B: Bottom Support (Max Hold x 1-2 Attempts )
Deepest bottom of the dip. Keep the rings pulled tight to the chest while actively pushing into the rings.
C1: Chest-To-Bar Pull-ups (Max Reps x 1-2 Attempts)
C2: Pull-ups (Max Reps x 1-2 Attempts)
If unable to do a CTB pull-up, then perform as many regular STRICT pull-ups.
D: Ring Dips (Max Reps x 1-2 Attempts)
E: Hollow Hold (Max Hold x 1 Attempt)
F: Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP:
20/15 Cal Row
30 KB Swing
30/20 Cal Bike
50 Double Unders
Intent: Cardio piece! Aim for four rounds!
Fitness: 20/12kg, SU x 100
- 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)
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
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