Friday, May 11th 2018

Strength Endurance

Heavy Thruster

WOD “Fight Gone Bad”

1 min Wall ball (20/14)
1 min SDLHP (75/55)
1 min Box Jump (24/20)
1 min Push Press (75/55)
1 min Cal Row
1 min Rest
3 rounds for total reps

WOD Brief

As we increase the reps of a movement the base weight is lowered and we begin to build our strength endurance. We will set a ten minute clock and find our heaviest set of ten. We continue to focus on these compound movements to increase our capacity and build strength.

Classic benchmark workout today. We have fight gone bad which we have tested previously. Use today an opportunity to really push your former pace – YOUR ENGINE is better and YOU ARE stronger. Despite we the format and that this is a sprint, you need to push the pace to something that you can shift and transition quickly.

Strategy wise – minimize transition time and you’ll gain an extra rep per station (an extra rep per station = 15 extra reps!). On the presses a slightly wider shoulder grip will help ease should tension. (Be sure to show control of the bar overhead on each rep, no reps don’t get you any fitter)

Focus on intensity today and you’ll be ready for a great restful weekend with some full Georgia summer temperatures.

Box Brief

Register today for free on our Facebook event page! T-shirts may be preordered online before May 21st 9am EST.

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!

This week Jimmy is at Olympic training camp (Power Monkey) and will be sharing materials, videos, and insights. This is to enhance our coaching methods and continue to find ways to better our fitness. Jimmy is working one on one with Cassidy Lance, Jason Leydon, Hinshaw, Dave Durante, Chad Vaughn and McCoy this week. **Please share any questions to Jimmy for any information or insights from this group**

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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