CrossFit Nickel City – WOD
A: Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Time Cap: 14 Minutes
B: Metcon (4 Rounds for time)
4 Rounds for Time:
5 Back Squat
Max Hold Atlas Stone (Front Carry)
Rest 2:00 Minutes
Intent: Challenging the midline and your ability to create tension under fatigue. As always with atlas stone work, choose the appropriate weight for yourself. If you pick up a stone and hang out for five minutes, it was too light. If you pick up a stone and you can only hold it for 10 seconds, its too heavy!
Rx: 225/155, increase wt. by 5-10 lbs each round.
Rx+: 265/185, increase wt. by 5-10 lbs each round.
- January 22, 2019
CrossFit Nickel City - WOD
A: Front Squat (4 - 6 x 4 at 80-85%; rest 2 Minutes)
Autoregulation. This should take 15-20 minutes.
B: Metcon (Time)
3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
Time cap: 16 Minutes
Intent: Pulling endurance. Its 75 reps per movement. Adjust the rep scheme accordingly to meet the time cap! Be ease on the smaller rounds, don't spike your heart rate.
Fitness: Ring Rows/Banded Pull-ups
Rx: As Written
Rx+: CTB Pull-ups
Rx++: Weight Vest w/ above