Monday, May 14th 2018 (MURPH in 13 days)

Strength Complex

Power Snatch + Squat Snatch

WOD “Sandy B”

30 Hang Snatch (75/55)
30/20 cal Ski
3 rounds for time

WOD Brief

We are officially counting down to Murph on the River. NBK will be running Murph all morning on Saturday May 26th. You can perform it RX, Scaled, or any adjustments to fit your current abilities. Last year we had a lot of fun with folks bringing food and games. We have been including strength and volume over these past few months (running, vertical pulling, and pressing) to help you have the best day – remember the goal is to honor the man, not hurt ourselves by going beyond our capabilities.

MURPH Homework: Go for a run! Today you should run at least 1 mile. If you have been training with a vest, please wear a vest – it is time for training to mimic next Saturday!

Today’s strength work is a complex, meaning we will hit a power snatch and then reset and complete a full squat snatch. Let’s focus on our power snatch to be as CLOSE to parallel as possible. Meaning – execute the snatch, but instead of thinking ‘get bar up to full lockout’, think ‘get as close to power’ and then stand. This will help us develop comfort catching lower and lower in the squat.

Today’s WOD, a take on the WOD ‘Randy’ will a longer time domain and not from the ground. This should allow for higher cycling rates (grip will be our biggest limiter) on the barbell. Don’t go for failure, but the sets you go – go fast and big.

The SKI begin immediately after you complete the barbell cycling – the first 5-10 strokes will be good for catching your breath, and you get free calories because you are moving! As you recover, get moving. Keep your core tightened and think more hollow body with connection of the feet planted in the ground to your handles. We desire tension from ground to the handles – this will maximize efficiency, keep our backs protected, and hit our goals faster.

We have 3 rounds, and then we are done. Rounds 1 and 3 will be your fastest, and the last SKI should be an all out sprint – if you go hard you’ll be done for the day.

Box Brief

Register today for free on our Facebook event page! T-shirts may be preordered online before May 21st 9am EST.

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!

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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