CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

***Foam Roll T-Spine before Class 2-3+ Minutes*** Anchor T-Spine if needed. Stretch Lats and shoulders.***

3 x 5 Reps each movement

RDL – Press – Back Squat

3 x (10 Seconds each) Snatch Position Stretches

1. Snatch Grip Squatting Quad

2. Snatch Grip Overhead Press and pull back

3. Snatch Grip OH Squat bottom hold

Skills

8-10 Minutes of Snatch ABC’s

Weightlifting

8 sets of (2) Snatch Lift Offs + (1) Squat Snatch OR Power Snatch/Overhead Squat – Every 2 Minutes – 16 Minutes

– Lift off is a pull from floor to middle of knee caps.

5 sets of (3) Power Clean touch and go Every 2 Minutes – 10 Minutes.

5 x (2) Snatch Balance from Rig

– Be patient at the bottom of the squat before standing up.

OR

3 x (5) Overhead Squats @1210

Squat Snatch (1RM)

Power Clean (5 x 3)

Snatch Balance (5 x 2)

Cash Out

4 x 5-10 reps GH Raises