CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

+ Snatch Mobility/Stability

Weightlifting

Snatch Work

– Empty bar technique priming

Every 1:30 – Stay light for the first complex, build up on the second to moderate weight maintaining a technique focus

– 3 sets: (1) High Hang Squat Snatch + (2) Snatch Balance w/pause at bottom OHS

THEN

– 4 sets: 3-Position Snatch (high hang, knee, floor) + Full Snatch

(Drop and reset the full snatch at the end, touch and go the 3-position reps)

(1) High Hang Squat Snatch + (2) Snatch Balance (3 sets)

(1) High Hang Squat Snatch + (2) Snatch Balance

3-Position Snatch + Full Snatch (4 sets)

3-Position Snatch (high hang, knee, floor) then drop and reset for 1 Full snatch (4 total snatches)

Metcon

Metcon (Time)

21-15-9 For time

Chest to Bar Pull Ups

Power Cleans 155/105

Cool Down/Stretch

Foam roll/lacrosse ball Shoulder structure/lats/chest/triceps and hamstrings/glutes/low back