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