CrossFit Nucleus, CrossFit Nucleus – CrossFit
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)