Friday, June 1st 2018


Power Snatch

WOD “Regionals Workout Team”

Teams of 2
20 Rope Climbs
40 Cal Row (each)
60 Snatches (95/65) (135/95)
For time

WOD Brief

Power snatches again and continued focus again at the closest to parallel possible – meaning focus on catching the bar close to parallel vs. getting the bar overhead.

The WOD is designed as a two person effort, but could nicely be done solo too. The work should be split for the rope climbs evenly and as a team. Both partners row the 40 calories on the same rower – these can be done in a big block of 40 and then swap, or more fun – sprint and swap every 10 calories. Even work here, the rower you share should be 80 total calories.

Finally – snatches, power or squat. Shared reps again – 60 reps total for the team.

This is a pretty fast workout so a faster cadence is suggested. You will have equal work to rest as a pair and therefore can float above the red line.

Box Brief

Coach Joey begins competing today on TTT Animus in the Atlantic Region. You can watch it for free on and Event 1 for them begins at 9:40am. Joey’s brother Mitchell is also competing on a separate team the Dwala Rangers. They’ll show the team events live and they are also recorded.

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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