Wednesday, April 11th 2018

Skill Work

Barbell cycling techniques

WOD – “три”

Teams of 3
Row 3k
30 Burpee Box Jump over
30 Hang Clean and Jerk (115/75)
30 HC&J (135/95)
30 HC&J (165/115)
30 HC&J (185/135)

WOD Brief

Today we go for triple fun. The workout is designed as a partner effort with teams of 3. Of course, this can be done solo or double as desired too. The workout is designed to create a little fatigue with the row (not much, it is only a 1k a person), then we bring up the heart rate, and move into barbell cycling movements. The weight on the bar should require your concentration (always) but shouldn’t be anything that you can’t get 10 in out of the gate. As the weight increases clearly sets will become smaller, but as a team these reps will continue to move nicely. It is best that you adjust the weights so you get near the end or just back around to the row.

The workout is first a row – think tall from the top of your head on the catch (think grandma giving you a good smack on correct posture), but transition fast and maybe aim for 250-350 meters at a time. Any longer and your teammates will start to get cooled down.

Then burpee box jump over – stand; two feet back, chest & thighs to the round; two feet forward; jump on/over and off box – that is a good rep (no hip opening required).

Hang clean – take bar from ground as a deadlift. Then clean the bar to the front rack and complete a jerk (bar overhead). Next rep starts with bar in the hang, continue until complete. We programmed the hang as we did enormous pulling yesterday and Monday – be smart, move smart, and go hard.

Tomorrow we’ll build our engines, and if you want to have big hearts, strong lungs, and be able to complete training like Tuesday and Wednesday – you NEED to build your engine.

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!

Lights – they are coming this week, prepare for the brightness!

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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