11.14.2018

11.14.2018 

Strength:

Snatch Grip Push Press BTN 3×3

Power Snatch 1.1.1 x4…superset with max vertical jumps!

WOD:

“Jumping for Joy!”

3 Rounds:

20 jumping air squats

40 DU

Cash-out: 1000m Ski 

WOD Brief:

Olympic lifting today, time to be explosive, focused and train technique! We start our strength portion with the The snatch push press (aka behind the neck snatch push press) is a basic strength exercise for the snatch…it’s purpose is largely to help develop and strengthen our overhead position in the snatch…proper leg drive here will move more weight into the overhead position and increase the strength development of the arms for the snatch receiving position. The greater weight relative to the snatch press also mean more work for the upper back, core and shoulders. After these we move on to some heavy power snatch triples…not touch n’ go but quick singles. Triple rep sets help us gain more experience with heavier lifts, drive muscle adaptation and skill specific to heavier loads, and most importantly increase our confidence under the bar.

The wod has two parts-three rounds of jumping air squats and dubz, followed by a 1k ski cash-out. Move quickly, take minimal rest and get this leg burner done with so we can hop onto the ski erg. Take the first 250m on the ski to sink into your flow, recuperate a tiny bit then start to turn on the gas from there. Happy hump day, team!

Box Brief:

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

NBK gets back on the water with the Atlanta Rowing Club, two more sessions…not to late to join in! 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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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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