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!!