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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

  • June 28, 2017

    CrossFit Nickel City - WOD


    WU: Warm-up (No Measure)


    2 rounds:
    10-15 Wolf Raises per side
    8 Lateral Box Step-ups per side

    A1: Tempo Front Squat (1 x 5 (60%))


    Tempo: 3 1X1

    A2: Front Squat (10 (60%), 10 (65%), 2 x 8 (70%))

    B1: Metcon (Time)


    10 - 8 - 6 - 4 - 2
    Toes-to-Bar
    DB Snatch (50/35)
    DB Lunge
    Both the snatch and lunge are total reps.

    B2: Metcon (Time)


    10 - 8 - 6 - 4 - 2
    Hanging Knee Raises
    KB Clean (20/12)
    KB Lunge
    Both the clean and lunge are total reps.

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