Strength
Power Cleans
WOD
90 second assault bike increasing pace every :30
250-300-350
4 min AMRAP
3 Power Snatch (135/95)
6 Box Jump (24/20)
Rest 5 min
90 sec assault bike increasing pace every :30
4 min AMRAP
6 Power Snatch (95/65)
3 Box Jump (30/24)
WOD Brief
Power cleans – heavy doubles … aim for a bit better than last time .. How do you define better? Could be just better bar handling, meeting the bar once it has risen, or more weight. Be intentional and improve yourself today – this will translate to significant gains long term!
The WOD includes two movements – the first is the power snatch. A quite heavy power snatch for some, so adjust this so you can hit three power snatches out of the gate fresh. If you are thinking about your 1 rep max, today should be about 75% of that number… approximately. The bar is heavy, and should be heavy from your perspective.
After we complete the 3 power snatches, we’ll then hit 6 box jumps. Hips open at the top. We’ll do this for 4 minutes for as many rounds as possible … rest 5 minutes and begin again.
Before BOTH AMRAPs we will first complete :90 seconds of assault biking … the goal is to increase your wattage by 50 every :30 seconds … gentlemen wattage are listed above as a guide – challenge yourself, but this should definitely not be a sprint.
Box Brief
We are going to help build a medical clinic / hospital in Rwanda this December. We have so much to share, but imagine a situation where the nearest medical facility is 10-20 miles away … we are solving that. We will be a cornerstone partner with a non-profit and with our communities help, passion, and ideas will bring much needed help to over 6,000 citizens that will benefit in the surrounding area. More to follow – CrossFitNBK for Rwanda
Coalition Food and Beverage is OPEN!!! Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!
Luau at Table and Main is THIS Sunday, buy tickets here. I look forward to seeing all you beautiful people there.
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.