Call Us: 618-416-8677

5.12.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run/500m Row

BB Complex – 4 x 5 Reps

– RDLs/Good Mornings

– High Hang Muscle Snatch

– Snatch Grip Press

– High Hang Power Snatch

– OH Squats

Weightlifting

3PP Power Snatch Drills (3-5 Reps each movement, mix up pauses/no pauses)

– Straight Arm Pull, High Pull, Muscle Snatch, Power Snatch

6 Sets: (3) Power Snatch + (2) Overhead Squats

– Every 2 Minutes

Bench Press 5 x 4

– Every 2 Minutes

(3) Power Snatch + (2) OH Squats (6 x 1)

3 Power Snatches + 2 Overhead squats without dropping the bar.

Bench Press (5 x 4)

Metcon

Metcon (Time)

5 Rounds for Time:

50 Double Unders (125 Single Unders)

20 Alternating DB Snatch 70/50

Cool Down/Stretch

Don’t Be Silly!!!