CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

8′ AMRAP

15 Russian KB Swings

10 Band Pull Aparts

10/10 Lateral Sling Shot Steps

10/10 Sling Shot March in place

15 Abmat Sit-Ups

Weightlifting

Snatch Technique:

10+ Minutes

(Spend some time priming these movements, big skill building day here)

3Part Pause, 2Part Pause, NO Pause work (3-5 Reps each movement)

– Deadlift

– Straight Arm Pull

– High Pull

– Power Snatch (work on pulling into the Power/Recieving position, weight on heels, arms punched out, butt back, active shoulders)

THEN

Power Snatch 6 x 2

– Every 2 Minutes AHAP, Maintain posture and position at ALL times

Power Snatch (6 x 2)

Metcon

Metcon (AMRAP – Rounds and Reps)

5′ AMRAP

10 T2B

8 Alternating DB Snatch 70/50

*Heavy, Hard, and Fast!!!

Cool Down/Stretch

Banded Smason, Banded Hamstring, Banded Supine Twist(low back)