Monday, February 19th 2018

Dana & Duke!


Hang Power Snatch

WOD – “Kung Fu Snatch” 

1 – Hang Power Snatch (135/95)
8 – Box Jumps after each round

(Add 1 rep to the Hang Power Snatch every round)

WOD Brief

Hang power snatches are a beautiful way to improve this complex movement that combines speed, balance, and strength. We’ll be hitting these as singles after we work up to starting weight. Removing the starting position allows us to focus on the last two parts of the movement and allow us to simplify the lift. Keep it as a power, we have a carefully designed plan this week.

Today’s WOD is a 14 minute workout where we aim for the highest rep count possible. The weight should be something you could do 3 in a row if asked at the beginning of the workout. Every round we’ll increment the hang power snatch (So we will start with 1 rep and then in round 2, two reps for the HPS, and onward)… the box jumps do not change.

Yes, box jumps – two foot start, two foot landing, open hips at top after lockout..

This will quickly build up with the heavier bar, so select a weight you can use to continue to keep your intensity. Starring at the bar for 20+ seconds is the surest sign to lower the weight. Get at it; have fun, and keep the same pace.

Pace – it’ll be aggressive, but the speed for every rep and time within transitions should be the same. The only extension of time is from the addition of the reps – stay strong and keep pressing forward.

 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 – Prizes include membership $$, restaurant gift cards, and more!
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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