02.01.2019-THE OPEN IS COMING

02.01.2019

Strength:

Build to Heavy 5 Rep Hang Power Snatch

WOD:

“Chip n’ Dip”-For Time

120 DUBZ

60/40 Cal Row

30 Hang power Snatch (115/80)

60/40 Cal row

120 DUBZ

WOD Brief:

Happy Friday and happy February! Great news to start off your month: nothing below parallel today! After heavy squat fest yesterday, today we are switching back into power and speed with hang power snatches. We are taking 10-15 minutes to build to a heavy(yet beautiful) 5 rep hang power snatches, and taking this time to work on technique and mechanics. This is an explosive lift, move fast, move with power and let’s move some weight today, team!

After the strength focus, we have a mid-length chipper to round out our week! The heart rate wastes no time in getting jacked up today with 120 double unders directly into a row! The row nor the workout is a sprint, but something you should push hard but steady for the duration of the wod. Move well, scale accordingly and let’s “chip n’ dip: our way into an amazing weekend!

Box brief:

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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