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
