Hang Squat Snatches


For Time:

40 KBS(53/35)

10 OHS (135/95)

30 KBS

10 OHS

20 KBS

10 OHS

10 KBS

10 OHS 

WOD Brief

We have been working on positions in Olympic lifts lately, and also putting our grip to the test…today we are continuing down that path with hang squat snatches. This lift is very complex and takes a lifetime to master, our focus today needs to be on speed and explosive power while maintaining good positions. This is no easy task, stay with it, stay focused and let’s get to snatching.

Holy kettle bell swings! There is nothing like reinforcing our explosive hip drive like a kettle bell chipper! We are doing a descending ladder of kettle bell swings with 10 reps of overhead squats following each set. The intention here is continue to strengthen our overhead positions with a moderately heavy overhead squat while also improving muscular endurance throughout our entire body. As you’ll notice, maintaining core stability is far more challenging when under fatigue, but push through, stay tight and have fun with this one. Today we are training strength, power, balance, coordination, stamina and endurance.

Box Brief

Sign up now for our Rwanda Relay 2: October 19th

Friday night Halloween Lights(Costumes required): October 26th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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/Sarah. We’ll cross-post it with you.

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