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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

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    CrossFit Nickel City - WOD


    WU: Warm-up (No Measure)


    5 Minutes:
    30s Left Side Plank
    30s Right Side Plank

    A1: How Long? (Time)


    2K Row
    100 Wall Ball (20/14)
    50 KB Swings (24/16)
    1 Mile Run
    Time cap: 30 Minutes

    B1: No bounce deadlifts (8 (70%), 2 x 6 (75%))


    Control the bar the entire time, no noise between reps and you can not drop the bar from the top.

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