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)