CrossFit Nickel City – WOD
A: Snatch (See Notes)
6 x E2MOM:
1 High Hang Snatch + 1 Hang Snatch + 1 Low Hang Snatch + 1 Overhead Squat
Power or squat, whatever is most comfortable for you.
B: Snatch Pull (3 x 3, rest 1:30.)
Use 90-100% of 1RM. Control the eccentric, don’t just drop it from the top.
C: Metcon (AMRAP – Rounds and Reps)
4 Rounds for Time:
12 SA KB Snatch
10 SA KB Front Squat
8 SA KB Bent Over Row
6 SA KB Push Press
4 SA KB Turkish Get-ups
Time Cap: 16 Minutes
Intent: Unilateral work/KB efficiency. Complete 1 full round on one arm, then switch to the other arm. It is 4 total rounds, so only 2 rounds per arm.
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