CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Banded Shoulder Opener

+ Band Pull Aparts (activation)

+ Burgener Warm Up series

Weightlifting

Power Snatch (3 Positions)

– Start from: Mid-Thigh, 2″ Below Knee, Floor

5 sets, every 2 minutes

– Focus on technqiue and we will build up to test Power Snatch soon!!

– Pause in recieving position for 1 full second EVERY REP, Own this position with strong arms/shoulders and a Locked in Trunk!!

3 – Position Power Snatch (5 sets)

(1) Mid Thigh Power Snatch +(1) 2″ Below the knee Hang Power Snatch + (1) Power Snatch from floor

Metcon

Metcon (Time)

3 Rounds For Time:

5 Muscle Ups

10 Power Cleans 135/95

15 Box Jumps 24″/20″

Accessory Work

4 Sets:

5+ Strict Pull Ups w/wt (if you do not do them in metcon, if you can add weight add weight, stay strict)

8 DB RDLs (AHAP)

10 Supinated Grip Band Pull aparts w/1 second pause (red)

Cool Down/Stretch