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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

  • October 21, 2017

    CrossFit Nickel City - WOD


    A1: Metcon (Time)


    Day six!
    Greg's day!
  • Comp – October 21, 2017

    CrossFit Nickel City - Competition Class


    A1: Snatch (2 x 2 (90%), 1 (94%), 1 (97%))

    A2: Single Leg RDL (3 x 8)

    A3: Pull-ups (3 x 5 - 7)


    Eccentric pull-ups.

    B1: Metcon (No Measure)


    12 Minute EMOM:
    1. (x2 Kip Swing -> PU) x 3
    (Kip -> KTE -> PU) x 3
    (Kip -> PU -> 2 BPU) x 3
    2. Box Assisted MU (OR Box Assisted Dips x 3 - 5
    3. Lemon Squeezers x 25
    4. Rest

    C1: Metcon (3 Rounds for reps)


    3 Rounds of 5 Minute AMRAP:

    5 Syncro Front Squats (135/95)
    15/10 Syncro Wall Ball (20/14)
    5 Syncro Hanging Knee Raises

    Rest 1 Minute

    D1: Metcon (3 Rounds for time)


    Row 1500m
    Rest 3:00 minutes
    Row 800m
    Rest 2:00 minutes
    Row 400m

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