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May 15, 2019

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Class on Wed, May15th at 6:30pm is cancelled.
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CrossFit Nickel City – WOD

A: Metcon (AMRAP – Reps)

In 20 Minutes:

4-5 Rounds:

DB Bench Press (2020) x AMRAP

Rest 30-60s

Double KB FR Farmer Walk x 50m

Rest 60s
Intent: Shoulder integrity. No given weights, so choose appropriately. The walk is short today! Challenge yourself there.

B: Metcon (AMRAP – Reps)

Build Your Pulling Strength:

A. Strict (CTB) Pull-ups: 3-4 x Max reps, rest as needed

B. Strict (CTB) Chin-ups: 3-4 x Max reps, rest as needed

C. Ring Rows (2020): 3-4 x Max reps, rest as needed

D. Accumulate 2 minutes of a dead hang
Choose your own adventure between B, C, or D.

C: Metcon (AMRAP – Reps)

Build Your Pressing Strength:

A. Headstand Wt. Transfer: 3 x 5

B. Box Pike (Deficit) HSPU: 4-5 x Max Reps, rest 60s b/t sets

C. (Deficit) Eccentric HSPU: x 10-20 reps

D. Handstand Hold: 3 x Max time, rest as needed
Choose your own adventure between B, C, or D.

D: Metcon (AMRAP – Reps)

Build Your Core Strength:

3 Sets:

A1. Ring Plank Hold: x Max time, rest as needed

A2. Banded Knee Glute Bridge: x 15

B. Landmine Rotational Twist: 3-4 x 10 (or 5 each side)

C. V-up/Gymnastic Crunch: Accumulate 50-75 reps
Choose your own adventure between B, C, or D.

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