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