CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice: 400m Run, PVC work
Snatch Grip BB Complex: (3 rounds: 4 Reps each)
– RDLs, Hang Muscle Snatch, Press behind Neck, Overhead Squats
Mobility
– T-Spine Mobility w/ foam roller and Barbell 2:00
– Superman Work 1:00 each side
Weightlifting
Snatch – 25 Minutes of work
3PartPause,2PP,No Pause
a few working sets 1-3 Reps, every 1:30-2:00
*Opportunity to get a feel for the movement again, big technique day with a chance to move a little weight. This is not a PR day, it is a welcome back to the most complex barbell movement we do. So lets focus on how we move not how much we move today! This will be a good one!! 🙂
Snatch (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
7 Power Snatch 75/55
35 Double Unders
Cool Down/Stretch
Stretch/Smash 1:00 each
– quads
– lats
– low back (each side)
– Glutes (legs in figure 4)
– Hamstrings
– Lacrosse Ball front delt/pec