CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Shoulder activation/Hamstring banded floss

Weightlifting

Barbell Cycling Technique

Power Snatch 5 x 5

– Focus is smooth transition from rep to rep, not how heavy you can get

– Technique (3PP, 2PP, No P)

– Light weight sets with class

– different cycling techniques: pros/cons

Power Snatch (5 x 5)

Metcon

Metcon (Time)

For TIme:

50-40-30-20-10

American KB Swings 53/35

Abmat Sit-Ups

RX+ 70/53 (should be able to 2 set the 50 rep set no problem with this weight if you are choosing RX+ Weight)

Cool Down/Stretch

Stretch – hamstrings, low back, hips, hip flexors, abs, shoulders