WOD – Wednesday August 22nd 2018

Strength Endurance

SKI – Power Snatch


10 Minute AMRAP
4 Power Snatches (115/80) (135/95)

WOD Brief

We’ll warm up and get real athletic today after yesterday’s HERO WOD. Really take the time to get your body recovered and ready for today’s training. If anything is feeling toasty, work any adjustments that make sense.

The strength builds on our strength endurance cycle and now we marry together SKI and Snatch. Build up in weight proper and then work through the rounds. The aim is to walk off the ski straight to your barbell. That is the pattern we are working, so SKI proper 😉

The WOD is meant to be a high respiratory and heart rate experience. The weight and toes to bar shouldn’t be a factor in slowing you down. The weight should be something we can cycle and TTB an amount where we are comfortable with the rep range.

Adjustments today will be made on weight and TTB – reps or even straight to K2E or K2H.

After yesterday’s 40 min+ effort, these 10 minutes are going to go by fast, so push yourself to the hard edge.

Box Brief

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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. We’ll crosspost it with you.

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