10.24.18

10.24.2018

Strength:

Snatch Review 

Metcon:

Build to max snatch in 7 minutes

REST 3 min

AMRAP in 5 minutes: bar facing burpees

Rest 3 min

Build to a max overhead squat in 7 minutes

Rest 3 min

Max calorie row in 5 minutes

WOD Brief:

Today we are working on the dreaded, yet awesome snatch. We will start off by going over some basic snatch work, and then dive into building a one rep max for today. The snatch is not only one of the most complex movements, it is also the hardest to master. Keep your core tight, be explosive and let’s get under the bar today…heavy style.

The wod is broken up into 4 parts with just enough rest in between to come out fresh-ish after each. Starting with building to a max snatch weight, then 5 glorious minutes of bar facing burpees, back to the barbell for a overhead squat max, and then finishing with a maximum effort 5-minute row. Hydrate, mobilize and come ready to work today, athletes! Today we are training strength, power,

speed, stamina, flexibility, coordination, balance, accuracy, agility and recovery.

Box Brief 

3 days away! Friday night Halloween Lights WOD n’ Celebration: October 26th

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

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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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