21 Cal row

15 TTB

9 Power Cleans 115/80

WOD Brief:

For strength today we get to do an emom, working on both the hang power clean(from the hips/thighs) and then the full power clean. The hang power clean works to increase the rate of force development primarily due to the fact that we are not able to generate any upward moments, since the lift omits the first pull entirely. This is highly beneficial for those of us who lack power specifically in the second pull yet can often get by due to strong pulling abilities. Having to accelerate a load from a velocity near zero and accelerate drastically in a very small range during the hang clean enhances our rate of force development overtime. The full power clean (from the floor) works to increase the rate of force development across the entirety of our pull, with additional emphasis at the end for the second pull (like the hang power clean). Both lifts are extremely beneficial in developing explosive and overall strength.

After the strength session we dive into a fun wod putting our pretty cleans to the test! 4 short rounds of a calorie row, toes to bar and power cleans to get our Wednesday fitness on. This in not a sprint style workout, but it is one you can and should be able to push with relative intensity and stay at the same pace throughout. Have fun, stay strong and conquer today, gang!

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

New hoodies/t-shirts are in stock-get one before they run out!

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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