12.5.19

by | Dec 5, 2019 | Workouts

CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ OH Mobility

+ Hip Mobility

~ Snatch Position Stretches

Weightlifting

4 rep Burgener Warm Up/Snatch Grip

+ Quick 3 Part Pauses to prime pulling from floor

Power Snatch – 6 x 2

– Every 90 Seconds

Power Snatch (6 x 2)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory Work

3 sets

8/8 1-leg RDLs

8 Reverse Hypers (slow)

:30 Wide leg forward fold stretch