CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Reminder: LAST DAY TO ORDER NEW CROSSFIT NUCLEUS WINTER GEAR!!!!

Coaches Choice warm up

– Snatch Mobility

Weightlifting

Hang Squat Snatch from the Knee

8 x 2, Every 1:30

– add weight as desired but make sure you keep technique your focus over weight

– Goal is to feel the 2nd pull from knee to hip before hitting triple extension and getting under the bar.

– Last week the high Hang is strictly vertical, this week we will load the hamstrings/posterior chain and use that through the 2nd pull to get to the hip to take off with the weight

THIS IS HUGE when it comes to truly getting the most out of the FULL Snatch so lets get better today!!

Hang Snatch (8 x 2)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cool Down/Stretch

Isabel is a fast workout if you want a few more minutes of sweat hop on a rower/bike to cool down for 5 minutes

Then jump on the pull up bar and do 3 sets of Strict Pull ups (5+ reps) or Negative (3 reps as slow as possible). Use bands or add weight if needed.

Then stretch it out.