Friday, April 27th 2018

Strength Work

Power Clean

WOD – “Niner”

9 Bar facing Burpees
9 Power Cleans (115/80) (155/105)
AMRAP 9

WOD Brief

Today’s WOD is just long enough to move quick within but not at a sprint. Ideally you take one of two strategies – the first is a pace that is pretty swift and measured where you have even breaths between each movement allowing you to go consistent. The other option is to hit it hard for 3 minutes, moderate it down 5-10% and then go full crazy on the end.

Your goal – is to finish with nothing left; where you wouldn’t go a 10th minute if it was available because you are done.

That is how we finish the week. Together having given our best effort.

The burpees are two feet back and two feet forward, and then jump over the barbell – that is a rep. Power cleans should be unbroken for majority, so elect a weight that allows you to go … midway 5 and 4 sets will be helpful as grip and springiness (is that a word) begins to fatigue.

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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