12.05.18-Holiday Party Friday!



Snatch balance + OHS 1+2 x4

High Hang Snatch + Hang Snatch 1+1 x 4

WOD: “Double Trouble”

6 min AMRAP

35 DU

9 OHS (115/80) (155/105)

-2 min rest-

6 min AMRAP

9 hang Power snatch (115/80)

35 du

WOD Brief:

We are in week five of our snatch balance/overhead squat work…today the intent is to work up to 5++ pounds heavier than last week with perfect form. Secondly we work two different positions, reinforcing speeeeeed under the bar! The high hang snatch leaves you very little time to get under the bar, thus keeping the bar close, the shrug hard and the jump powerful are all imperative here. Spend several minutes reinforcing technique and then build to something heavy but excellent in form. Heavy high hang snatches are a great developer of speed under the barbell.  We all have a weight limit on how much weight we can lift with our arms.  Once limit is reached, we have to learn how to pull our body down under the bar if we don’t want to be stuck doing the same weight for the rest of our lives.  Be vicious, be fast and go!

Today’s wod is all about intensity, and again…vicious speed! We have two six minute couplets of double unders+OHS in amrap one and dubs+power snatches in amrap two. Minimize transitions and do not blow yourself up in the first two minutes.

Box Brief:

Christmas Party: December 7that 5:30pm(4:30pm will be last class)

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!

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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