WOD – Tuesday October 2nd 2018


Touch and go Power Cleans


30 med ball cleans
10 power cleans (95/65)
30/20 cal Ski
10 power cleans (115/75)
30 Burpees
10 power cleans (135/85)
30 Burpees
10 power cleans (155/95)
30/20 cal ski
10 power cleans (175/105)
30 med ball clean

WOD Brief

How do you recover your power clean? Are you in a good position at the front rack and then always toss the bar …. or are you maintaining a hook grip? What if you regrip on the way down? Does the bar bounce off your hips or glide down your legs? Let’s improve today across heavy sets and focus on the touch and go aspect – improve your cycling capabilities today.

The WOD has an increasingly heavy barbell mixed in with a set of specific movements.

We’ll do medball cleans – aim for the ball to not rotate and you’ll be in a good place long term. The SKI – think fast rises out of the bottom of the pull. Burpees are amazing, so we’ll do those 2x, and then back to the medball cleans.

The intent here is to have the bar move a moderately heavy weight but perhaps a bit of cycling as we are moving up in weight with near body weight aerobic movements. You will be squatting a lot today, so lets get good range of motion – tomorrow we hit back squats with a barbell, so this is just the beginning!

Box Brief

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

Able to donate and help build a hospital??  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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