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7.12.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

800m Run (5′ Max, shorten if you need too)

THEN

Burgener Warm Up (snatch Prep)

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
just do the Warm up NOT the skill Transfer

Weightlifting

5 x 5 Hang Squat Snatch

-Every 2 minutes, work on speed under the bar: especially on rep 4 and 5 You have to be fast!

Hang Snatch (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

12 Bar Facing Burpees

9 Overhead Squat 115/85

6 Bar Muscle Ups

*Scale MU with Jumping MU’s If you are close or 6 C2B Pull Ups/6 Ring Dips OR Push Ups

Cool Down/Stretch

Do it!