Friday, April 13th 2018

Strength Work

Squat Snatch

WOD – “True Colors”

120 DU
60 Wall balls
30 Power Snatch 75/55

WOD Brief

Strength will work on position and getting under a heavy squat snatch. Work to make a good squat on everyone – focus on quickness and position.

The WOD is built upon Randy the HERO WOD with several adjustments – we begin with 120 double unders. These shouldn’t be hair on fire, but manageable blocks of DUs. This will allow you to go the distance. Keep those elbows tucked back and forearms against the body to keep the shoulders chill.

Wall balls – break these up, but move quickly in the pauses. We have combined these before and should have some good capacity if we push the sets while not hitting fatigue.

Finally, RANDY … if we did this hero wod by itself we would go 99% effort and speed and be ok with blowing up on the last few reps – not today. You need to be aggressive (light bar) but this can’t be randy speed.

The approach for this workout should be a focus on your rounds. Finish round one at a strong pace and challenging – we should be challenged on the first round. When you return to the DU – use this time to begin recovering your heart rate, relaxing your grip, and giving those shoulders a break. Then back to the wall balls and snatches. Round 2 will be harder, it’s ok. Keep your eyes up and challenge yourself. smaller sets with shorter rest. You won’t be recovering that grip or shoulders anytime in the workout, so just accept and move on.

For those moving to rounds 3, and 4, etc … stay steady until 5 mins remain on the clock – then just go .. it seems like a bigger body of time and it is – because you are going to be able to get through 2 if not all 3 movements again if you kick it here.

Closing out this week with a chance to let our true colors shine 😉

Be positive, push your neighbor, give some high fives, and encourage each other. Do it – it’ll help them get that one more rep they needed and you’ll get that boost making an impact.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Lights – they are HERE!!! Prepare for the brightness!

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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