Monday, May 29th 2018


Thruster – get heavy

WOD “Team Regional Event 4”

40 Thrusters (75/55)
40 Burpees over bar
30 Thrusters
30 Burpees over bar
For time

WOD Brief

Murph on Saturday and then a peaceful few days off has us ready to hit our fitness head on. We continue our Regionals week with Event 4 and go hard and fast with thrusters and burpees. But first .. we pay the man with heavy thrusters. Work up to a working weight (see a week back at what you did for our 3s to 1 reps for a target). We have been working this very efficient strength position and lets go for big weight today. Focus on a strong hip drip with the core fully engaged. The barbel should pop off your shoulders with the momentum vs it being a full on press.


40 light weight thrusters, but at a rep scheme that is going to build muscle fatigue. Mentally accept that and just hang on. If you need to break it up, PLACE the bar down to avoid a bouncing betty barbell – this is required for RX. Nobody needs a barbell bouncing during burpees.

Burpees are over the bar – two feet back two foot jump please. Try swiveling your body in the air and you’ll shave of 2 seconds a burpee.

This is one round 40 thrusters, 40 burpees and then 30 thrusters 30 burpees – same weight.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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