CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coach Lead BB Warm Up.
CFN Burgener Warm Up (No Measure)
Burgener Warm up plus a few other Olympic Weightlifting drills.
3-5 Reps of each w/ Empty Barbell:
1. Down and Finish
– Speed through middle
2. Elbows High and Outside
– Keep the bar close to body
3. Muscle Snatch
– Strong Shoulders in turnover
4. Snatch Lands 2″,4″,6″
– Fast footwork drills
5. Snatch Drops
– Footwork and preparing for weight
THEN:
3 part pause, 2 part pause, NO pause:
1. Snatch/Clean Pull
2. Snatch/Clean High Pull
3. Muscle Snatch/Clean
4. Power Snatch/Clean
5. Power Snatch/Clean + OHS/FS
6. Snatch/Clean
THEN:
1 x 5 High Hang Snatch/Clean with 3 second holds in bottom of Overhead or Front Squat.
Weightlifting
10-15 Minutes Split Jerk Work from the Rack.
Light/Moderate/Heavy
Split Jerk (1RM)
Weightlifting
20 Minutes.
Build to a heavy 5 Unbroken Power Cleans Touch and goes.
Power Clean (heavy 5 reps)
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Cash Out
3 x 15 Hip Extensions (no weight)
3 x 15 Reverse hypers (light)