12.07.18-Ugly Sweater Party Tonight!



  1. Front Squat Wave: 5,3,1,5,3,1
  2. Sumo Deadlift: 3×6


12 Dirty Minutes:

12 TTB

12 DB box step overs (50/35)

400m run

WOD Brief:

Back to the barbell today first with HEAVY front squats and second with moderately heavy/higher rep sumo deadlifts. As the reps decrease with the front squats, we add on the weight…the last single today should be upwards of 90% without failing. Why we wave load: Wave loading is a training technique that is beneficial at increasing strength and power in athletes at higher loads. When done sparingly(in our case 1x week), wave loading may lead to maximal force output and neuromuscular activation, allowing for enhanced training outcomes. I.e. GAINS! A good goal percentage wise to strive for today, noticing the second wave is slightly heavier than the first:

First Wave: Set 1: 80% Set 2: 85% Set 3: 90%

Second Wave: Set 4: 82.5% Set 5: 87.5% Set 6: 92.5%

The metcon today is significally shorter than yesterday’s amrap, but not at all easier. Intensity, speed and power is what we are training today…a simply 12 minute amrap of toes to bar, weighted box step overs and 400m max effort runs are on the menu today. Let’s hit it hard today, and come back this evening to play hard at the holiday gathering.

Box Brief:

Christmas Party: December 7that 5:30pm-No 5:30pm class Friday

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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