WOD – July 17th 2018




Power Clean 95/65

WOD Brief

Squat clean straight into a thruster. We will mix these movements today for a smooth strength build-up. The thruster should be smooth and a strong continuous drive. If we end up jerking at the higher weight let’s roll it back for the last set and regain our technique.

The WOD begins with power cleans – 42. Then the athlete will complete 42 thrusters. You’ll then return to the power cleans and complete 30, and so on.

This weight should be something you can hit and get a big set on the power cleans. The thrusters are thrusters – make a choice to continue. Have an idea what you can handle as far as sets go – stick with it. Maybe that is sets of 10, sure the first set or two you’ll feel like you are going to easy, but I promise on the higher counts you’ll be in GREAT SHAPE. Worst case, you can speed it up on the back half.

There is no transition to worry about. There is no place for rest – just continuous powerful movements. You CAN do it, and keep your mind right so your body responds.

Box Brief

ALIVE in ROSWELL – is this Thursday. We’ll have a tent and be highlighting our support for Rwanda. Please make plans to enjoy one of Historic Roswell’s fun events, that begins around 5:30pm

Build a hospital in Rwanda – Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta!

Let’s get on the water and ROW together – check our group for a poll. We’ll be putting a group together to “real live” row!

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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