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March 14, 2019

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CrossFit Nickel City – WOD

A: Metcon (Time)

Accumulate 3:00 minutes in a Handstand Hold.

Whenever you break, perform 10 v-ups.

B: Muscle-ups (See Notes)

Practice MUs for 10 Minutes

– Low Ring Transitions

– Eccentric MUs

– Feet Supported MUs

– Banded MUs

– Practice singles + extra ring dips

– Practice singles + kip b/t reps

– Practice doubles

– Practice strict false grip pull-ups

…the list is long and extensive, these are only a few options of what you COULD do.

C: Metcon (Time)

For Time:

1000m Row

75 Push-ups

75 Wall Balls

30 Pull-ups

Time Cap: 18 Minutes
Intent: High rep bodyweight movements. We’ve been working on our push-up capacity, it’s time to put it into play. The transition from push-up to wall ball will be tough, plan accordingly!

Fitness: (14/10), modify push-ups/pull-ups

Rx: (20/14)

Rx+:

1000m Row

100 Push-ups

100 Wall Balls

50 Pull-ups

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