CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Do crossover symmetry if you get there early!

3rds:

50 DUs, 10 Rolling Sit-ups, 15 band pull aparts

-then-

Snatch Position Stretches (3x:10)

– Squatting Quad

-OH Lockout

-OH Squat

Snatch ABCs.

3PP, 2PP, No Pause

– Deadlift

– Snatch Pull

-Snatch High Pull

– Muscle Snatch

– Power Snatch

– PS + OHS

– Snatch

Weightlifting

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

Weightlifting

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

Accessory Work

Crossover Symmetry Iron Scap

Glute-Ham Raises 4x(5-10+)

– focus on a controlled negative (2seconds if possible)