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March 8, 2019

CrossFit Nickel City – WOD

A: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

0: Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

B: Clean and Jerk (See Notes)

Perform complex of:

1 Low Hang Power Clean

1 Power Clean

1 Thruster

1 Split Jerk

In 6-10 sets, build to a heavy complex.

0: Metcon (Time)

For Time:

5 – 4 – 3 – 2 – 1

30 – 30 – 30 – 30 – 30

Squat Snatch

Double Unders

Time cap: 10 Minutes
Intent: Heavy barbell under fatigued. Both movements are high skilled and will require a PACING strategy of some sort. Singles is for sure the way to go, but how much time do you need in between attempts to not have any misses?

If you’re good at DU, then bump the reps up to 50.

Fitness: 95/65

Rx: 135/95

Rx+: 155/105

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