CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
