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May 16, 2018

CrossFit Nickel City – WOD

A: Deadlift (4 x 8)

Tempo: (2000)

2 sets at 70%

2 sets at 73%

B: Metcon (Time)

3 Rounds for Time:

20 Pull-ups

15 Thrusters

600m Run

15 Pull-ups

20 Hang Power Cleans

Time cap: 24 Minutes
Intent: MURPH prep. You’re getting all your pull-ups and your first mile in today intertwined with some light barbell work to keep this an aerobic based workout. The barbell is NOT meant to be heavy nor slow you down, it’s just there to keep your heart rate up and fatigue the grip a bit.

Note: If you are not a strong runner and worried about not making it under the time cap, make the run 400m!

Fitness: 45/35, Ring rows

Rx: 75/55

Rx+: 95/65


  • February 15, 2019

    CrossFit Nickel City - WOD

    A1: Push Press (4-5 sets x 3)

    Build to a heavy 3, start heavier than last time.

    Rest 60s between A1 and A2.

    A2: Metcon (AMRAP - Reps)

    Heavy KB Swings
    4-5 sets x AMRAP
    Choose the heaviest KB you can handle. This is about power output and not about how many reps you can get.

    Rest 2:00 Minutes.

    B: Power Snatch (See Notes)

    Perform complex of:
    1 Low Hang Power Snatch
    1 Overhead Squat

    In 3-5 sets, build to a heavy complex.

    C: Metcon (No Measure)

    2-3 Rounds for Quality:
    Double Front Rack Hold x Max
    Strict TTB x 3-6

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