Thursday, April 26th 2018


Hang Snatch

WOD – “NBK Base I”

2 Muscle ups
8 KB Snatch / arm (53/35)
20 min AMRAP

WOD Brief

The great part about a hang position is it forgives rushing from the ground in these olympic lifts and allow us to give our body a break from lifting off the ground. Let’s work.

The WOD is an awesome chance to tackle our goats. This is a WOD that has two complex movements – which is an OPPORTUNITY to build your skill, capability, and density if you have these movements as prescribed. Embrace the chance to dig in and work an adjusted movement standard today to hit the stimulus of a longer training that includes explosive movements.

The workout begins with muscle-ups and you need to show yourself in a full hang and locked out overtop to count the rep.

HSPU – kipping is allowed, and these should be scaled by rep count and movement.

Finally kettlebell snatches, push those thumbs through as the KB rotates at the top to avoid banging the wrists. 8 reps for each arm – swap as you like.

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!

Congrats to Woody for all the personal records and accomplishments, you are the winner of our Dapper Community Award w/ Dapper Cuts here in Historic Roswell

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.

Leave a Reply

Your email address will not be published. Required fields are marked *