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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

TODAY'S POSTS

  • April 20, 2019

    CrossFit Nickel City - WOD


    A: Metcon (3 Rounds for reps)


    3 x 5 Minute AMRAP, 5 Minute Rest
    R1:
    600m Run
    Then,
    12 Deadlifts (185/135)
    12 Burpees

    R2:
    400m Run
    Then,
    9 Deadlifts (225/155)
    9 Burpee to 6" Target

    R3:
    200m Run
    Then,
    6 Deadlifts (255/185)
    6 Burpee Box Jump Overs
    Intent: Posterior chain endurance! It's going to get spicy!

    Fitness: Scale the weights
    Rx: As Written

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