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)