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November 9, 2018

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!

Fitness: 135/95

Rx: 225/155, increase wt. by 5-10 lbs each round.

Rx+: 265/185, increase wt. by 5-10 lbs each round.

TODAY'S POSTS

  • November 18, 2018

    CrossFit Nickel City - WOD


    A: Metcon (AMRAP - Rounds and Reps)


    10 Minute AMRAP:
    Atlas Stone Shoulder Squat x 10
    Atlas Stone Front Carry Hold x 30s
    Toes-to-Bar x 10
    Intent: Odd object and grip work.

    Fitness: Hanging Knee Raises
    Rx: Choose appropriate weight for atlas stones

    B: Metcon (AMRAP - Rounds and Reps)


    10 Minute AMRAP:
    20 Single Arm OH Lunge
    30/21 Row Cals
    Intent: Cardio work!

    Fitness: 35/20
    Rx: 50/35

    C: Metcon (Time)


    For Time:
    30 Burpee Muscle-ups

    Or

    30 Burpee Pull-ups

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