CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*8 Minutes Coaches Choice*
– Squat snatch, t2b, clean&jerk
THEN
Snatch Grip Position Stretches 2 x :15 each
– Squatting Quad Snatch grip
– OH Lockout Snatch Grip
– OH Squat
THEN
5 Reps Each
– Snatch Grip Down Up
– Snatch Grip High Pull
– High Hang Muscle Snatch
– Power Snatch from Knee (get lower in catch each rep)
– Squat Snatch from Shins (Smooth)
– Overhead Squats w/ 2 second pause at bottom
Weightlifting
Coach Up Squat Snatch (10 Minutes)
– 3 Part Pauses –
– Straight Arm Pulls
– High Pulls
– Power Snatch + OHS
– Squat Snatch
THEN
Squat Snatch 5 x (1.1.1)
– Every 2 Minutes
Squat Snatch (5 x 1.1.1)
Metcon
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Scaled: V-Ups or Hanging Knee 2 Elbows
Accessory Work
What do you think you should do for Accessory work on Friday??? duh bro….
Cool Down/Stretch
Get Flexy Friday…. don’t miss out!!