01.03.2019

01.03.2019

Strength:

Power Snatch

1.1.1x 4

WOD:

AMRAP 12

5 Power Snatch (135/95)

10 Pull ups

35 DU

WOD Brief:

Throwing some power snatches at you first thing today with moderately heavy triples! We are going to be doing four sets of NOT touch and go 3 rep power snatches. Explosive hips, big jump and quick turnover will be imperative throughout all sets and reps today.

From here we have a burner conditioning piece: 12 minutes of (heavy) power snatches, pull ups and double unders to ensure your heart rate is HIGH for the duration of the wod. Today we are training strength, power, stamina, balance and speed!

Box brief:

Nutrition Challenge kicks off January 7th

Endurance OCR Training kicks off January 15th!

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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