CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Rounds Not For Time:

200m Run (stop sign)

15 OH Squats 45/35lb

10 Rolling Sit Ups

10 Band Pull Aparts (red)

5 Strict/Kipping Pull Ups

-10 Minutes MAX-

Weightlifting

Snatch Weight Lifting Day – Building up to a 1 RM Snatch

Burgener Warm Up (5reps each)

1 – Down Up

2 – Elbows High & Outside

3 – Muscle Snatch

4 – Snatch Push Press

5 – Snatch Balance w/ pause

6 – Hang Snatch

3PP,2PP,No Pause (1 rep each pause/each movement)

– Snatch High Pull

– Power Snatch

– Squat Snatch

Build up to 1RM Snatch until 10 minutes left in class.

– If you build up before you can either continue to work Snatch Technique (ask coach) or do a light cardio workout (ask Coach)

Snatch (1 Rep Max)

Cash Out

Move quickly through 3 Rounds of:

10 Reverse Hypers

50 Double Unders

25 Abmat Sit-Ups