Call Us: 618-416-8677

6.5.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

*10 Minutes Coaches Choice*

– Prime up some Snatches/power snatches

Weightlifting

5 x 2 Power Snatch (drop and reset)

– Every :90

– add weight each set if you can to get AHAP while maintaining good form

Power Snatch (5 x 2)

Metcon

2018 Regionals Event 4 (Time)

For Time w/ 10′ Time Cap

2 Rounds:

10 Snatch 175/125

12 Bar Facing Burpees

2 Rounds:

10 Snatches 115/75

12 Bar Facing Burpees

*Scale accordingly

– with heavy Bar you should be able to do a few touch and gos even though your strategy might be drop and reset which is fine.

Cool Down/Stretch

Get a good stretch

– Hamstrings/Glutes/Low Back

– Shoulders/Lats/Chest

– Hip flexors/Core