Strength: Overhead Squat: 6×4
20 Hang Clean & Jerks (115/75)
20/15 Cals on ERG
3 mins max cal bike(1x)
20 Box Step Ups(24/20)
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. It’s demanding and it reveals every lack of mobility without mercy. We can run but we cannot hide from this movement…6×4 overhead squats ascending in weight as possible, but focusing on form first.
From here we have an all out intensity, humbling metabolic conditioning piece. The intention today with the wod is speed, scale appropriately so that you can minimize the work duration of each interval, go hard, rest hard and repeat.
Murph t-shirts are in stock-get yours now!
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!
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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.