CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

** Do Crossover symmetry before class (5-7 reps activation) **

8′ AMRAP

200m Row

8 Band Pull Aparts

8 Good Mornings 45/35

8 OH Squats w/ 1 second pause 45/35

8 Rolling Sit-Ups

8/8 Scorpions

THEN after 8′

Snatch Position Stretches 2 x :15 each

– Snatch Grip Squatting Quad

– Snatch Grip OH Lockout

– OH Squat hold

Skills

Burgener Warm Up (4 reps each)

– Down Up

– Elbows High and Outside

– Muscle Snatch

– Snatch Drops (keep arms locked out/footwork drill)

– Snatch Balance

– High Hang Squat Snatch

3Part Pause/2Part Pause/No Pause (2 Reps each position for each exercise/6 total)

– Dead Lift

– Straight Arm Pull

– High Pull

– Power Snatch

– Power Snatch + OH Squat (catch it low, stick it, then go down)

– Full Snatch

Weightlifting

3 Position Snatch, Every 2 Minutes for 6 sets.

(1) High Hang Snatch

(1) Snatch from the Knees

(1) Snatch from floow

**Drop and Resets each position**

– this is not a rest, it is just a reset

High-Hang Snatch (6×1)

Hang Snatch (6 x 1)

Snatch (6×1)

Metcon

Metcon (Time)

3 Rounds:

20 Pull Ups

30 Walking Lunge Steps

40 Double Unders

Cool Down/Stretch

1 – Banded Samson

2 – Couch

3 – Banded Hamstring

4 – Banded Lat