WOD – Wednesday, September 19th 2018

Strength – TEMPO

Back Squat


Teams of 3

25 Front Squats 115/80
25 Front Squats
25 Front Squats
14min time cap
2 partners work together 3rd partner is on bike erg getting max meters. Can switch as often as wanted.
2 scores:
A: meters bike erg
B. Time

WOD Brief

We will work tempo descents today on the back squat. Work up in weight and then we’ll hit a set of working efforts. Become comfortable with the movement before jumping on weight – watch the pocket!

The WOD is designed as a partner workout where one is near full out on the bikeERG. the other 2 are sprinting through the movements. We begin with front squats – from the ground. lighter bar so faster reps. Switch a couple times in each block. The GHD is our goal today, but if you haven’t done these before V-ups are amazing (long legs and arms, try not to bend the knees at the top). 5,000m on the BikeERG would be a good target – those able to be consistent could hit 6,000m

We’ll hit three blocks of front squats and two of GHD. If we have folks that are working alone, reps will be adjusted with a max out effort at the end on the Assault Bike for Cals in a 5 minute window or on the BIKEErg.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

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.

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