Strength Endurance
Power Clean and Bike Buildup
WOD – “Power Clean Elizabeth”
21-15-9
Power Clean (135/95)
Ring Dips (use matadors as scale first; then bench)
WOD Brief
Continuing our strength endurance, but today with power cleans .. work moderately on the bike and then aim for 6 solid reps. Break them as needed (and they should be needed if set just right .. doubles and triples are a good sign.. singles = too heavy; all one big set = too light)
The WOD today will go by fast and just get faster as you go along. Power cleans – please show good catch and full extension at the top of each rep.
The ring dips today will get tough. Kip them where you can. If you scale to a toe-assist (awesome by the way) go for as little “assist” as you can on each rep. Avoid jumping up into ring support. Honestly if you reach the top of the rings and are wobbly and unsecure, please utilize the matador dip bars today. If you don’t want to get in the air, all good – we’ll have benches available too.
Have fun and let’s go!
Box Brief
Build a hospital in Rwanda – Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!
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.