CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

600m Run

15 Band Pull Aparts

15 Rolling Sit-Ups

10 Pass throughs with Band

10 OH Squats with Band

POSITION STRETCHES Snatch: :15/each x 2 rounds

– Squatting Quad

– OH Lockout

– OH Squat

Skills

Hang Snatch Drills – 5 reps each

– Down Up

– Elbows High and Outside

– Hang Power Snatch (slide from knee to hip, then explode)-get lower each rep

– Over head Squats

– Hang Squat Snatch (slide from knee to hip, work on good receiving position)

Weightlifting

Hang Squat Snatch 5 x 3

– Every 90 Seconds

Hang Snatch (5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

20′ AMRAP

6 Power Cleans 185/135

9 Strict Chin Ups

400m Runs to Right/800m Run to Left

** Rounds 1,3,5 Run 400m to the right (normal 400)

** Rounds 2,4,6 Run 800m to Left (south on 159, stay in parking lots and grass to the stop light at the Metro-link turn and back)

Cool Down/Stretch

:60 each

– Couch Stretch

– Lazy Pigeon

– Kneeling Hamstring

– Lats and Chest on Rig