Wednesday, May 30th 2018




30/20 cal bike
21-15-9 Deadlift (225/155)

WOD Brief

Deadlift today is a 5 rep working set. Focus on ideal positions, raise to blocks as you need, and focus on your hinge in the movement.

PBI is an all out burner. We will take the time to really warm up and pre-activate the body before hitting this – then we will go hard. The assault bike calories will remain the same and are done with every deadlift. Avoid going full blitz, but something highly aggressive. This WOD is designed to be a full sprint – the deadlift weight is moderately heavy with descending reps.

A strategy would be to go 90% on the bike, go for 3 sets of the DL with 2 second breath; repeat.

PBI is 30/20 AAB then deadlift 21 reps -> 30/20 AAB then deadlift 15 -> finally 30/20 AAB and 9 deadlifts. Ideally everything on the last round is unbroken. Just grit it out and stay connected.

If you wear a belt – wear it on the bike (LOOSE), and then tighten it quickly. This will save 10-20 seconds with picking it up and such.

Today we begin our LAX training and are excited to have these hungry athletes train together. Please introduce yourself and feel welcome to work with them. They are part of our community.

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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