CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10 Minutes. 3 Pauses from floor – create a good pull from floor bar path.

CFN Burgener Warm Up (No Measure)

Burgener Warm up plus a few other Olympic Weightlifting drills.

3-5 Reps of each w/ Empty Barbell:

1. Down and Finish

– Speed through middle

2. Elbows High and Outside

– Keep the bar close to body

3. Muscle Snatch

– Strong Shoulders in turnover

4. Snatch Lands 2″,4″,6″

– Fast footwork drills

5. Snatch Drops

– Footwork and preparing for weight

THEN:

3 part pause, 2 part pause, NO pause:

1. Snatch/Clean Pull

2. Snatch/Clean High Pull

3. Muscle Snatch/Clean

4. Power Snatch/Clean

5. Power Snatch/Clean + OHS/FS

6. Snatch/Clean

THEN:

1 x 5 High Hang Snatch/Clean with 3 second holds in bottom of Overhead or Front Squat.

Weightlifting

10 Minutes to Find 1RM Snatch

1 x 10

ADD 1RM in Metcon Notes and you can add it in your “add results” tab.

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Metcon

Metcon (AMRAP – Rounds and Reps)

6 Sets:

400m Run

15 C2B Pull Ups

-45 seconds Rest-

Time Cap: 24 Minutes

Cash Out

GH Raise 4 x 6-8 Reps @20×1

and

Towel KB Farmer Carry (45 Seconds)