247 Virginia St 14201 |Call:716.392.8818 |
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

  • December 17, 2017

    Announcements


    The gym will be closed for remodel Fri. Dec 22nd - Mon. Dec 25th. Reopening Tuesday Dec 26th.

    CrossFit Nickel City - WOD


    A1: Metcon (Time)


    2 rounds:
    20 Clean and Jerks (135/95)
    20 Box Jumps (24/20)
    20 Wall Ball (20/14)
    20 Hang Snatch (95/65)
    20 Box Jumps
    20 Wall Ball
    20 Squat Cleans

Leave a reply

Your email address will not be published. Required fields are marked *