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March 27, 2020

CrossFit Nickel City – WOD

A: Metcon (Weight)

1 Segmented Snatch Grip Deadlift + 1 Snatch Pull to Power Position + 1 Dip Snatch: x 4-6 sets

Add weight as wanted.

B: Snatch (See Notes)

1 Power Snatch w/ 2s Pause Above Knee + 1 Hang Snatch:

4-5 x 2, rest 1:30 b/t sets.

Add weight as wanted.

B: Metcon (AMRAP – Reps)

7 Minute AMRAP:

Wall Ball

Pistol Squat per leg

1, 2, 3, 4, 5, 6, 7, 8, 9…
Intent: Infinity ladder, squatting endurance.

Fitness: 14/10

Rx: 20/14

TODAY'S POSTS

  • April 9, 2020

    CrossFit Nickel City - WOD


    A: Handstand Push-ups (See Notes)


    1. Headstand: 3 x 15-30s

    2. Handstand: 3 x 15-30s

    3. Eccentric Only HSPU: 4 x 4, rest 90s.
    *Increased deficit
    OR
    3. 40-60% of Max (Strict/Kip) HSPU EMOM x 6

    4. 2-3 sets:
    Strict Press x 5
    DB Overhead Tricep Ext x 12-15

    B: Metcon (4 Rounds for reps)


    4 x 4 Minute AMRAP/1:00 Minute Rest:
    R1 + R3:
    AMRAP Cal Row

    R2 + R4:
    1-2-3
    Double KB Hang Clean
    Front Squat
    Double KB Snatch
    Intent: Hinging endurance.

    R2/4: The ladder is an amrap. If you finish the 3rd double snatch, you begin at 1 hang clean within that 4 minute set.

    Fitness: 20/12kg
    Rx: 24/16kg