Drop Snatch + Snatch balance (1+1)x4

Hang snatch + Low hang snatch (1+1)x4


2 Minutes to Complete:

250/200m ski

AMRAP Hang Power Snatch 115/80

X5 rounds with 1-minute rest between each interval

WOD Brief:

Snatch Monday to kick off the final week in the cycle! We are continuing to work the various pulling positions with squat snatches to reinforce that explosive speed, the jump and confidence in the catch.

Our metcon today is five individual interval style amraps, getting our hearts pumpin’ on the ski sprint directly into some heavy barbell. How well can we brace our core, keep active shoulders and speed under some fatigue? Well that’s what today’s test is all about!

Box Brief:

Pre Order your Hoodies! Sign up sheet on top of the cubbies.

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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