CrossFit Nickel City – WOD
A: Push Press (Find 1RM)
B: Push Jerk (Find 1RM)
C: Split Jerk (Find 1RM)
D: 1000m Row (Time)
Max Effort 1000m Row
- November 19, 2019
CrossFit Nickel City - WOD
A1: Dumbbell Bench Press (4 x 8-12, rest 1:00 minute)
Superset with A1, A2, and A3.
A2: Elevated Feet Ring Row (4 x 4-10, rest 1:00 minute)
Feet on a box at the height of the rings.
B1: Bicep Curls (3 x "21s," rest 1:00-2:00 minutes)
B2: Skull Crushers (3 x 6-8, rest 1:00-2:00 minutes)
C1: Dragonfly (3 x 3-7, rest 1:00 minute)
As slow as possible coming to the ground. Use a band if unable to control to the floor.
C2: Arch Hold (3 x AMSAP, rest 1:00 minute)