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June 20, 2019

CrossFit Nickel City – WOD

A1: Pistol Squat Progression (4 x 5-15/s, rest 60s)

1. Double Leg Deep Squat

2. Split Squat

3. Reverse Lunge

4. Reverse Lunge w/ Foot Flat

5. Reverse Lunge w/ Foot Off Ground

6. SL Squat to Target

7. Box Elevated SL Squat

8. TRX/Ring Row Pistol

9. Counter Balance Wtd. Pistol (Isometric/Eccentric)

10. Pistol
Choose 1-2 of the most difficult movements you can do, then perform 4 (total) sets of the selected movement.

Superset with A2.

A2: Z Press (4 x 6-10/s, rest 60s.)

Use KB or DB.
SA Press. Use a challenging weight for all sets.

Superset with A1.

B: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

30/21 Row Cals

20 Med Ball Cleans

20 Wall Balls
Intent: Leg endurance. Pace the first round, the reps are going to add up!

Fitness: 14/10

Rx: 20/14


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