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September 14, 2018

CrossFit Nickel City – WOD

WU: Metcon (No Measure)

Pull-up practice:

Kipping Swing (with band between feet): 3 x 10 – 15

Top of the Pull-up Hold:

Fitness: 5 x 5-7s, Rest 20-30s

Rx: 5 x 10 – 15s, Rest 20-30s

A: Metcon (AMRAP – Reps)

Every 40s for 10 sets, perform 3 chin-ups.
If unable to complete BW chin-ups, use a challenging band.

B: Metcon (Time)

For Time:

45 Deadlifts

30 Back Rack Lunge

25 Power Clean

10 Shoulder-to-Overhead

Every 1:30 minutes, run 100m.
Intent: Pacing. Everybody likes playing with a heavy barbell, but how about interval sprints with that heavy barbell? It’s going to get spicy quick.

Fitness: 95/65, 50m Sprint

Rx: 135/95

Rx+: 155/105


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