07.10.19

07.10.2019

Strength: Overhead Squat: 6×4

WOD:

3 Rounds

20 Hang Clean & Jerks (115/75)

20/15 Cals on ERG

Rest :90

Directly into…

3 mins max cal bike(1x)

Directly into

3 Rounds

20 Box Step Ups(24/20)

500/400m SKI

Rest :90

WOD BRIEF:

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.

Box Brief:

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!

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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