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6.14.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

1k/800m Row

10 PVC Pass throughs

20 PVC Torso Twists

10/10 PVC Leg Swings

10 PVC OH Squats

– then-

2 Rounds: :20 Position Stretches

– Snatch Grip Squatting Quad

– Snatch Grip OH Lockout

– Snatch Grip OH Squat

THEN

3pp,2pp,NoPause ( 1-2 Reps Each Pause)

– Snatch Grip Straight Arm Pull

– Snatch Grip High Pull

– Muscle Snatch

– Power Snatch

– Power Snatch + OH Squat

– Squat Snatch

Weightlifting

20′ To build to a heavy 1 Rep

– If the movement is new to you keep the weight light and do a rep every 90 seconds to work on the mechanics

THEN

3 x 3 Snatch Balance or OH Squat

– Every 2 Minutes or quicker –

– Start with weight on the floor –

– with SB work on speed under the bar and being stable at the bottom!

– Chances are this won’t be Crazy Heavy, this is more of a Practice piece then a strength piece

Snatch (Heavy 1 Rep)

Snatch Balance (3 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

6′ AMRAP

3 Ring Muscle Ups RX+/Bar Muscle Ups RX

3 Power Clean & Jerk 185/135

Scaled:

6 Jumping C2B Pull UPs

5 Ring Dips/Push Ups

3 Power Clean & Jerk (weights as needed)

Accessory Work

45 No Weight Reverse Hypers

– as few sets as possible –

Cool Down/Stretch

Shoulders, Lats, Hamstrings, Hip Flexors, Quads, Groin, Calves/Achilles