5.1.18

by | May 1, 2018 | Workouts

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

*10′ Coaches choice

– Sling Shot, 1-leg rdl,

THEN

Snatch emphasis BB Complex (work in the Complex for strength)

Weightlifting

Power Snatch Complex: 5 sets every 2 minutes

High pull + Power Snatch + Hang Power Snatch + (2) Overhead Squats

Metcon (Weight)

High pull + Power Snatch + Hang Power Snatch + (2) Overhead Squats

Metcon

Metcon (Time)

21 – 15 – 9 Clean and Jerk 135/95

100-100-100 Double Unders

Core

Banded Torso Rotation/Anti-Rotation

3 sets 8-10 reps for everything

Cool Down/Stretch

2′ Calf/Achilles against wall/rig each side

1′ Lat stretch each side

1:30 Couch stretch each side

1:30 Kneeling Hamstring each side