CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice 10′
– PVC OH Squats, Band Pull aparts, MB Cleans, High Jumps
THEN
Snatch Position Stretches 2 x :15
– Squatting Quad
– OH Lockout
– OH Squat
Burgener Warm up 5 reps each
– Down up
– Elbows High and Outside
– Muscle Snatch
– Snatch drops
– OH Squats/Snatch Balance
– Power snatch from mid-shin
– Squat Snatch from mid-shin
Weightlifting
7 sets, Every 1:30 (try to go 5-10lbs heavier then 2 weeks ago) stick to one weight if you can
(1) Power Snatch + (1) Squat Snatch
(1) Power Snatch + (1) Squat Snatch (7 sets)
(1) Power Snatch + (1) Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
20 American KB Swings 53/35
10 T2B
Cool Down/Stretch
Spend some time recovering! :30-:60 each movement
Banded Lat/Shoulder Stretch
Banded Hamstring/Hip Flexor
Banded elbow/Wrist stretch