CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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