11.28.18-Strength and Power Day!



Low hang clean+full clean+push jerk+split jerk x4 working sets


For Time:


Thruster (75/55)

Deadlift (155/105)

WOD Brief:

Today we start off with a hefty little barbell complex, including four lifts per set. Working the clean both from the low hang (reinforces a speedy pull), into a full clean from the floor (reinforces power), into a quick push jerk and then rounding us out with a split jerk. Cardio lifting gains day! Take some time to work to a working weight that you can move WELL for all four lifts today, pick a few things to work on within this complex and execute from there. It may surprise you how well you can move.

Thrusters and deadlifts! A wonderful yet evil pairing…descending reps of both lifts at a light weight. The weight should be something you can move safely in LARGE sets, this is meant to burn and burn fast, so if you can only knock out three at time because it is too heavy…we’ve missed the intent. It’s high rep, high intensity, be smart, move well and let’s go! *This is a retest*

Box Brief:

Christmas Party: December 7that 5:30pm

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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