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June 19, 2017

CrossFit Nickel City – WOD

WU: Warm-up (No Measure)

Single Arm Farmer Carry

Accumulate three minutes in five minutes .
Stationary hold.

A1: Shoulder Press (Find 1RM)

Help finding 1RM:

6 @ 40%, 4 @ 50%, 2 @ 60%, 1 @ 70%, 1 @ 80%, 1 @ 90-95%, 1 @95-100%, 1 @ 100% and above.

A2: Push Press (2 x 5)

Performed at 1RM strict press.

B1: Metcon (Time)

For time:

100 KB Swings (24/16kg)

50 KB Cleans (per side)

50 KB Goblet Squats

30 KB Snatch

B2: Metcon (Time)

For time:

100 KB Swings (20/12kg)

50 KB Cleans (per side)

50 KB Goblet Squats

30 KB Row

TODAY'S POSTS

  • February 23, 2018

    CrossFit Nickel City - WOD


    A1: Pendlay Row (3 x 8)


    Build to a heavy 8.

    A2: Bicep Curls (3 x 10 - 12)


    Are you flexing? Or are your arms just that big?!

    B1: Metcon (Time)


    6 Rounds for Time:
    20 DB Front Rack Lunge
    10 Med Ball Cleans (40/30)
    45s Atlas Stone Hold
    Intent: Some odd object work and time under tension holds. We're going to elevate that heart rate then ask you to grab a hold of your breath. Choose an appropriate weight for the atlas stone hold. If there are not enough dumbbells, sub in KBs.

    Fitness: #35/20
    Rx: #50/35
    Rx+: Dummbells in both arms

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