CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice ( 3x :30 Jump Rope, :30 Gym Skips, :30 Burpees)
+ Snatch Position Stretches (3 x :10each)
– Snatch Grip BB Complex 3 x 5 each
( Deadlift, Press behind neck, OH Squat)
Weightlifting
Snatch Work
(1) Snatch Pull/straight arms + (1) Power/Squat Snatch from Knees
7 sets, every 1:30
(only record your best snatch below, either Power or Squat)
– Focus on being patient and keeping arms straight for the Snatch pull/1st movement, then Let the bar get to your hips with straight arms before pulling yourself under the bar in the 2nd movement.
***Hips, Shoulders, High Elbows, then STRONG overhead position with HARD press into the bar upward once you are under the bar
Hang Snatch (7 x 1)
Hang Power Snatch (7 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
16′ AMRAP
12/9 Calories Bike/Ski/Rower
9 Lateral bar burpees
6 Power Snatch 135/95
*Rower is last resort, you can share if you want too*
Cool Down/Stretch
Stretch it out: Hamstrings, Quads, Lats/Shoulders, hip flexors, groin, arms…. the works