12.12.2018

12.12.2018

Strength:

Front Squat Wave

3,2,1 3,2,1

Sumo Deadlift

4×4

WOD:

12 minute AMRAP

4 front squats 185/135

8 bar facing burpees

12 box jumps (24/20)

WOD Brief:

Back to the barbell today first with our final week of the HEAVY front squat wave and secondly with heavy sumo deadlifts. As the reps decrease with the front squats, we add on the weight…the last single today should be upwards of 95% ideally without failing. 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: 85% Set 5: 90% Set 6: 95%

The metcon today is a 12 minute amrap of front squats, burpees and box jumps…hello legs! Intensity should be high, weight should be heavy and sweat angels are perfectly acceptable after today. Let’s go hump day!

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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