247 Virginia St 14201 |Call:716.392.8818 |
May 9, 2019

CrossFit Nickel City – WOD

A: Metcon (AMRAP – Reps)

16 Minute EMOM:

Min 1: 3-5 Weighted Strict Pull-ups

Min 2: 1 Heavy Turkish Get-up
Intent: Shoulder integrity. If no wt. strict pull-ups, then just normal strict. If no strict, then banded strict. If banded strict is too easy, then inverted ring rows.

Only 1 turkey per minute! Not 1 per arm.

B: Metcon (Weight)

Build Your Pulling Strength:

A. Chest Supported Rows: 3-4 x 8-10

3 Sets:

B1. Bent Over Flies: x 8-10

B2. Bicep Curls: x 10-12/s
Choose your own adventure between B, C, or D.

C: Metcon (AMRAP – Reps)

Build Your Pressing Strength:

3 Sets:

A1. BB Skull Crushers x Max reps

A2. DB Floor Press x Max Reps

3 Sets:

B1. DB Pullovers x 6-8

B2. SA DB Thruster x 6-8/s
Choose your own adventure between B, C, or D.

D: Metcon (Time)

Build Your Core Strength:

A. Sumo Stance Good Mornings: 3 x 15

3-4 Rounds:

B1. Double Arm Farmer Walk x 100m (HEAVY)

B2. Side Plank x 20-30s/s
Choose your own adventure between B, C, or D.

TODAY'S POSTS

    No any post published yet today

Leave a reply

Your email address will not be published. Required fields are marked *