Snatch: 8×2 Every 90s building to a heavy double for the day



Alternating Dumbbell Snatch (50/35) (rx+ 2 DB)

Burpee Box Jump Over (24/20) (30/24rx+)

WOD Brief:

Snatches today! Eight sets of two reps building in weight until you reach a heavy, but still pretty double for the day. We are training the full snatch, from the floor into a full squat snatch each time. Get those shoulders loosey, goosey and mobilize before getting started today, as the snatch demands all sorts of mobility goodness. Be confident, aggressively push up using your lats and shoulders and maintain a stable core throughout all reps today.

With the WZA weekend behind us, we are going to put one of their spicy little wods to the test. Alternating dumbbell snatches and burpee box jump overs are a classic, lung burning, but amazing combination. Move fast, move well, minimize transitions and remember it will be over before you know it!

Box brief:

Birthday bash wods January 22 @ 5:30pm!

New hoodies/t-shirts are in stock-get one before they run out!

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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