CrossFit Nucleus, CrossFit Nucleus – CrossFit
Do crossover symmetry if you get there early!
50 DUs, 10 Rolling Sit-ups, 15 band pull aparts
Snatch Position Stretches (3x:10)
– Squatting Quad
3PP, 2PP, No Pause
– Snatch Pull
-Snatch High Pull
– Muscle Snatch
– Power Snatch
– PS + OHS
Power Snatch + Hang Power Snatch below knees + Hang Power Snatch above knee (6 sets to heaviest complex )
Power Snatch + Hang Power Snatch below knees + Hang Power Snatch above knee
Focus on Straight arms on Snatch Pull and focus on arms only bending after hips open to full extension and shoulders shrug on Snatch High Pull!!
– Weight on bar is not the important part here! Good technique is most important!
Snatch Pull + 2 Snatch High Pulls (4 sets)
Snatch Pull + 2 Snatch High Pulls
Crossover Symmetry Iron Scap
Glute-Ham Raises 4x(5-10+)
– focus on a controlled negative (2seconds if possible)