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March 13, 2019

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CrossFit Nickel City – WOD

A1: Romanian Deadlift (4-5 sets x 3-5 )

Build to a heavy RDL.

Rest 60s between A1 and A2.

A2: Handstand Push-ups (See Notes)

Fitness:

Z Press x Max Reps (start with weaker side)

Rx1:

Kipping Handstand Push-ups x Max

Rx2:

Strict Handstand Push-ups x Max

Rest 2 Minutes.

B: Metcon (Time)

4 Rounds for Time:

8 Double DB Thruster

8 Double DB Suitcase Deadlift

16 Box Jump

Time Cap: 16 Minute
Intent: This is going to be very grippy. Focus on a quality hinge here, don’t blow up your lower back! The thruster is meant to be tough and probably not done UB.

Use KB’s as necessary to meet Rx.

Fitness: 35/20

Rx: 50/35

Rx+: Double DB Box Step Overs x 8

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