Overhead Squats 6×5:Ascending


5 Rounds for Time

3 Cluster (165/115)(185/135)

15 T2B

30 Double Under


Squats are the best way to start our week. Overhead squats today to test every ounce of strength we have, core, leg, shoulder, lats, etc. The overhead squat is a challenging lift, and not one where we are able to move as much weight as perhaps we would like, as we progress our mobility increases, our strength increases and the overhead squat becomes less daunting. It’s not a lift to take lightly or to leave out of our training! So spend time mobilizing, and dive into 6×5 overhead squats, ascending in weight as able.

The wod today is going to be a fun challenge of a heavy barbell, and some high heart rate inducing work. The cluster is the only movement that’ll make you appreciate it’s younger sibling, the thruster…as it is a combination of a squat clean+thruster with each rep. Scale accordingly and keep those lifts looking good, next hop on the bar for some toes to bar, and lastly CRUSH the double under action to keep this wod as spicy as it is intended to be.

Box brief:

No 6:15am classes on Thursdays.

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

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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