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)