02.11.2019-“Five Short Minutes”

02.11.2019

Strength:

10 min EMOM:

1 Hang Power Snatch + 1 Power Snatch (build to a heavy complex)

WOD:

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (115/75) (135/95)

Rest 5 min

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (95/65)(115/75)

Rest 5 min

5 minute AMRAP

30/21 cal row

15 Burpees over the rower

AMRAP Thrusters (75/55)(95/65)

WOD Brief:

Well hello Monday, time to get to WORK! Kicking off the week with all of the best things, and all of the spice. Starting things off working on our power snatches, if you’re feeling it today see how heavy you can get within the 10 minute emom, if you aren’t, dial in the technique and explosive glory to be had with the power snatch.

After that, we have three “short” amraps to get us revved up! As the rounds go on and the fatigue sets in, the weight of the thruster decreases…however this means more thrusters! The scoring today will be total number of thrusters, so burn through the row and the burpees, take no rest and start thrusting, yall! You earn plenty of rest between rounds 😉

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

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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