Hang Clean Complex


Push Jerk Balance





Lateral Bar over Burpees

Thruster 75/55

WOD Brief:

Back to strength and intensity today, starting off with some Olympic lifting complexes finishing with a full on lung burner. The hang clean complex will build on what we started last week. Training the explosive power, technique and ultimately helping better our lifts which means we get stronger! The push jerk balances will help us train the catch position in the jerk and work on our over-head stabilization (much like the snatch presses done Tuesday). Come ready to have some fun with the barbell, get stronger, and generally better!

There is no hiding in this metcon today, a double doozy of our favorite (sarcasm) movements. We have an ascending ladder or thrusters (stay light here-thinking 40% push press max) and lateral burpees over the barbell. Neither of these movements is easier than the other and you don’t get a break… but if you need to take a break, make it short…three deep breaths and then right back at it. It is a lot easier said then done though. Keep going 9 minutes is only 9 minutes, AND it’s Friday. Let’s get it NBK!

Box Brief

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

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