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July 12, 2018

CrossFit Nickel City – WOD

A1: Clean Pull (4 x 3)

All sets performed at 75% of 1RM. Focus on hitting positions here!

A2: Clean (3 x 1)

Perform 3 singles, not touch and go reps and as heavy as you want.

B: Metcon (Time)

3 Rounds for Time:

30 Wall Balls

15 Pull-ups

400m Run
Intent: Focus on negative split times for this metcon. Start slow and pick up speed through the work. It will be tempting to go unbroken on the two first movements.

Fitness: 14/10

Rx: 20/14


  • November 18, 2018

    CrossFit Nickel City - WOD

    A: Metcon (AMRAP - Rounds and Reps)

    10 Minute AMRAP:
    Atlas Stone Shoulder Squat x 10
    Atlas Stone Front Carry Hold x 30s
    Toes-to-Bar x 10
    Intent: Odd object and grip work.

    Fitness: Hanging Knee Raises
    Rx: Choose appropriate weight for atlas stones

    B: Metcon (AMRAP - Rounds and Reps)

    10 Minute AMRAP:
    20 Single Arm OH Lunge
    30/21 Row Cals
    Intent: Cardio work!

    Fitness: 35/20
    Rx: 50/35

    C: Metcon (Time)

    For Time:
    30 Burpee Muscle-ups


    30 Burpee Pull-ups

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