Call Us: (256) 258-9347

WOD January 10th – 2018

The emphasis on the strength should be on technique. If the load feels light, that’s fine. The coach will let you know if you can go up if form permits. Today’s metcon is intended to be done at 75 – 80% max effort. The 90 seconds of rest is simply to allow you to be consistent, not push your pace! #NOMADNESS #MORETHANJUSTAGYM


WOD January 10th – 2018

Strength:

  • 3 position snatch skill work | 6 sets of 1 + 1 + 1 @ 50 – 60% of 1RM | rest 2 minutes between sets | high hang + hang + below the knee

“Last One” – 3 rounds – for time – 20 minute timecap – score is total time including rest

  • 10 strict pull-ups
  • 20 SDHP
  • run 400m
    rest 90 seconds

RX: 53 – 35
L2: 45 – 25 | band assisted chin-ups
L1: 35 – 25 | 10 – 15 ring rows per round
Alternate options: 500m row for 400m run | 60 seconds bike for 400m run | 90 seconds farmer carry for 400m run (70 – 53)

Extra Credit:

  • 1a: banded hammer curls | 3 sets of 12 – 15 reps | no rest
  • 1b: 1 1/4 kettlebell tricep extensions | 3 sets of 10 – 12 reps | no rest
  • 1c: banded alphabet on each side | rest 60 seconds

Leave a Reply

Latest Posts

Partners

CrossFit Journal: The Performance-Based Lifestyle Resource

Address

CrossFit Nomad
102 Gin Oaks Ct
Madison, AL 35758
(256) 258-9347

Privacy Policy