CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

8′ AMRAP

:30 Row Sprint/:30 Burpees

10 Sling shot steps

10 Band Pull Aparts

10 Empty Bar Hang Power Snatch

10 Overhead squats/Snatch Balance-Drops

5 Rolling sit ups

5 Box Jumps, step down 20-24″

(Aim to get deep into your 3rd round, move fast get sweaty and make it feel like work)

– The better/faster we get our body sweaty and warm the better the Snatches will go!

GO DIRECTLY into Mobility and ramp up sets….

Mobility

2 rounds :20 each

– Squatting Quad Snatch Grip

– Snatch Grip OH Lockout (BIG STRETCH)

– Snatch Grip OH Squat sit at the bottom and stay active

Weightlifting

5 Minutes

– As a class get a few ramp up sets of Snatches 3 reps(resets), add weight 2 Reps(resets), add weight 1 Rep

– move quick

THEN

10 Minutes to Build to a heavy 1 Rep Squat Snatch

2 Minutes to take bar weight down to 80-90% (load by feel)

10 Minutes EMOM 2 Squat Snatches at 80-90% (drop & resets)

Squat Snatch (Heavy 1 rep)

Squat Snatch (10 x 2)

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

Cool Down/Stretch

– Butterfly

– Z-Stretch

– Hurdler Stretch

– Pigeon Stretch

SWITCH Sides