05.17.19

05.17.2019

STRENGTH:

Snatch Balance

WOD:

21-15-9

Calorie SKI

Plate Ground to Overhead (light)

60 feet Overhead walking lunge w/ same plate

Rest 5

15-12-9

Calorie SKI

Plate Ground to Overhead (moderate)

60 feet Overhead walking lunge w/ same plate

Rest 4

12-9-6

Calorie SKI

Plate Ground to Overhead (heavy)

60 feet Overhead walking lunge w/ same plate

WOD BRIEF:

Working on that over head position in a variety of ways today; starting super technical with snatch balance work, moving onto some strength/hypertrophy and gains in the shoulder to overheads and lastly working stability through the lunges. Today is largely about bracing, bracing things we did not even realize we had to brace…other wise we will lose stability and crumble. As the reps decrease on the metcon, the heat turns up and intensity gets higher. Go fast, rest hard and repeat. Bring on the weekend in style, friends!

Box Brief:

MURPH 05.27: 8am

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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