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!