Monday, February 5th 2018


70% 1RM Back Squats E2MOM

WOD – “Quattro” 

4 Rounds

3 min AMRAP
15 wall balls
10 DB Snatch (50/35)
Rest :60

*2 burpee penalty during rest if you drop Wall Ball during set

WOD Brief

Back squats today at sets and reps to build strength. The sets should be tough where the programmed rest is greatly desired. Pair up and go get it.

This workout is designed to be done in manageable chunks without pause or breaking up anything. At 3,2,1, GO … Athletes will pickup wall ball and complete 15 unbroken and then move straight to dumbbell snatches (5 each arm, alternating). Good reps are hip crease below parallel and the wallball hitting the 10/9ft line. For the DB snatch, DB must start on ground and finish in one smooth movement above head with full extension at knees, hips, and elbows.

This will tax your hip flexion and so be sure to really mobilize those thoracic spines and if you need it – lifting shoes will help relieve some of the tension.

The stimulus should be nothing short of gnarly. The wall balls unbroken is your absolute goal – avoid the penalties. You are strong enough, have developed the engine, and muscle endurance is ready! Know you can do it and go. On the DB snatch, keep those arms locked out as long as possible on the pull – this will ease the power transfer and keep you flying through the reps.

 Box Brief
BINGO – fill a row win and get a ticket for prizes drawn at end of the month!! Grab a sheet at the desk.
NBK Anniversary Celebration is March 3rd at NBK. Save it on your calendar and let’s have a fantastic day together.
The CrossFit OPEN is approaching, NBK will host 2 events and you are invited!
  • 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
  • 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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