Wednesday, March 7th 2018


Hang Snatch

WOD – “Double Dutch” 

50 cal Assault Bike
100 KBS (53/35) (RX+ 70)
150 cal row
100 KBS
50 cal Assault Bike

WOD Brief

Why a hang position?

This position allows us to remove out a portion of the lift and to focus on dialing in our technique. By being relentless in these top positions we can transfer it to greater quantities of lifts (think metcons) and heavier lifts too (as we’ll be more comfortable on the full extension and turn over. We’ll have time to get in some good sets here. Focus on your drive and initiating the movement smoothly and aggressively. No matter the weight, move that bar and body fast!

Today’s partner WOD is best paired as Male & Female where possible. Equal work is the goal and you should seek fast transitions between the movements. The KB weight is moderate enough to allow for big sets. If all guys pair make 75 Cals on AAB and 150 reps on KBS and then 175 for row … if all ladies team, let’s reduce the AAB cals to 40 and the row to 115.

 Box Brief

The CrossFit OPEN is approaching, NBK will host 2 events and you are invited!
  • 18.3 Saturday March 10th time 6:00-8pm

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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