Snatch Deadlift+Low hang power snatch+Snatch Balance


10/8 Cal AAB Bike
5 Power Snatch (115/75)|(95/65)


Position work and snatch practice today! Our strength portion today will consist of five sets working to a moderately heavy complex of a snatch grip deadlift into a power snatch from the low hang and finishing with the snatch balance. The snatch balance is CHALLENGING…it is a dynamic snatch receiving position exercise that adds more demand on technique, precision and speed to the overhead squat…so please take note, weight moved is not priority today, doing these movements even with a PVC pipe takes skill.

The metcon today is a beautiful burner! 12 minutes of burn to get your hump day right! Simple couplet of the beautiful assault bike and power snatches…no pacing, go hard, go right and get it done!

Box brief:

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

Join us Thursday nights at the Standard in Roswell for opening viewing announcements.

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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