12.03.2018-Holiday Party Friday!



Tall clean 3×3

Power clean and jerk 1+1 x 4



5 shoulder to overhead 115/75

10 deadlift 115/75

15 box Jump 24/20


WOD Brief:

Happy Monday, athletes! Starting off the week with some clean technique work, power cleans n’ jerks and a blast from the past met-con! The tall clean is an accessory/primer exercise to increase speed, technique, and confidence getting under our cleans. The intent today is to keep the weight light here and perfect technique best we are able. After we do three sets of three with the cleans, we work to a heavy power clean and jerk, keep the weight the same across all four sets and go heavy here.

13.2! The strategy for this open workout is to transition efficiently between movements and maintain a consistent pace throughout, not to kill yourself within the first 2 minutes. On the first Shoulder-to-Overhead, move directly from a power Clean into a push-press or push-jerk. After the last s2o, control the bar down to the floor (loading from the top down), and move straight into the first Deadlift. Do not drop the bar from the top, as it will bounce and you will need to wait for it to settle before pulling your first deadlift…thus wasting time. Don’t waste anytime getting onto those box jumps as this will be the brunt of the workout, catch your breath here, stay calm and crush every single minute of this wod today.

Box Brief:

Christmas Party: December 7that 5:30pm

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

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