247 Virginia St 14201 |Call:716.392.8818 |
March 13, 2019


In need of some free nutrition help?! Sign up for one-on-one nutrition counseling with our dietitian Mel. Text her at 716-525-5068 or email at melissael21@gmail.com

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)


Z Press x Max Reps (start with weaker side)


Kipping Handstand Push-ups x Max


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


    No any post published yet today

Leave a reply

Your email address will not be published.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