Power Clean & Jerk (doubles:ascending)


400m run

5 Power cleans (135/80) (165/115)

400m run

15 TTB


WOD Brief:

SPEED LIFTING TUESDAY! We are dedicating the first portion of class today to the classic power clean and jerk. We will perform double power clean and jerks every 90 seconds for 10 sets. Over the course of each set add weight and build to a heavy complex for the day (with perfect form that is).

After we lift, we lift some more, run (aka enjoy the sun!), and swing! We have a fifteen minute amrap of moderately heavy power cleans, 400m runs and toes to bar. Appropriate use of the core/midline is going to be essential today, brace yourself and move!

Box brief:

January Birthday Bash coming soon!

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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