CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Body weight Coaches Choice
+ Banded Shoulder Opener
+ Snatch Position Stretches
THEN
3 x 5 Snatch Grip BB Complex
(Deadlift, Behind neck Press, OH Squat)
Weightlifting
Snatch/Power Snatch (shooters choice)
5 x 2 (drop and reset OR Touch and go)
– Every 2 Minutes
– Get heavy and use the lift that allows you to do so safely
The goal is to move some weight with your hips and be strong overhead!!
Snatch (5 x 2)
Power Snatch (5 x 2)
Metcon
Option 1: Amanda (think 10 minute time cap)
Option 2: Amanda 45 (think 15 minute time cap)
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#
Amanda 45 (Time)
13-11-9-7-5
Muscle Ups
Squat Snatches 135/95
15′ Time Cap
(every rep not completed = 1 Second on the time over 15′)
Cool Down/Stretch
Puppy dog/Banded Shoulder Openr
Yoga shoulder opener/banded chest opener
Banded Hamstring
Banded Hip Flexor
Banded external hip/Figure 4 seated (Keep back straight and hinge at hip)/Double Pigeon
Seated Straddle
Low back twist
