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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

TODAY'S POSTS

  • 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)


    For Time:
    3 - 6 - 9 - 12 - 15 - 12 - 9 - 6 - 3
    Cals Row
    Push-ups
    Pull-ups

    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

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