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June 13, 2018

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CrossFit Nickel City – WOD

A: Back Squat (4 x 6)

Use 80-83% of your 1RM for each set.

B: Metcon (3 Rounds for reps)

3 Rounds:

30s Max Elevated Front Foot KB Lunge

Rest 30s

30s Max Elevated Front Foot KB Lunge

Rest 30s

30s Max Push-ups

Rest 30s

30s Max KB Swings

Rest 30s
Intent: Strength metcon. Your glutes are going to be sore! Use a deficit of 45 plate for the men, 35 plate for the women, really focus on that front leg during the lunges.

One time through all the movements is one round.

Fitness: 20kg/12kg

Rx: 24kg/16kg

TODAY'S POSTS

  • February 15, 2019

    CrossFit Nickel City - WOD


    A1: Push Press (4-5 sets x 3)


    Build to a heavy 3, start heavier than last time.

    Rest 60s between A1 and A2.

    A2: Metcon (AMRAP - Reps)


    Heavy KB Swings
    4-5 sets x AMRAP
    Choose the heaviest KB you can handle. This is about power output and not about how many reps you can get.

    Rest 2:00 Minutes.

    B: Power Snatch (See Notes)


    Perform complex of:
    1 Low Hang Power Snatch
    1 Overhead Squat
    x2

    In 3-5 sets, build to a heavy complex.

    C: Metcon (No Measure)


    2-3 Rounds for Quality:
    Double Front Rack Hold x Max
    Strict TTB x 3-6

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