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9.20.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

**Do Crossover Symmetry if you get to class early!!! 5 rep Activations (2-3 Minutes)**

8 Minute AMRAP

200m Row

15 Russian KB Swings 53/35

10 Band Pull Aparts

5 Rolling Sit Ups

3 Strict Pull Ups/Ring Rows

Skills

SNATCH (Pull from Floor, and pull to hips)

Position Stretches 2 x :15 each

– Snatch Grip Squatting Quad

– Snatch Grip OH Lockout

– Snatch Grip OH Squat Hold

Burgener Warm Up ( 5 reps each)

– Down Up

– Elbows high and outside

– Muscle Snatch

– Snatch Drops

– Snatch Balance/OH Squat

– Hang Power Snatch (stick the landing and pause for a second)

Weightlifting

8 Sets: (1) Snatch Grip Deadlift w/ pause at knee up and down, (1) Snatch High Pull, (1) Power Snatch

– Do one set with EMPTY Barbell then do 8 sets every 2 minutes.

THEN

Deadlift 3×3

– Move like you are in a library, controlled, no bouncing, NO Dropping the barbell.

Power Snatch (8 x 1)

Deadlift (3 x 3)

Metcon

– Full throttle here, go as fast as possible it’s only 5 minutes!!

Metcon (AMRAP – Rounds and Reps)

5′ AMRAP

20 Wall Balls 20/14

15 Pull Ups

Accessory Work

Reverse Hypers 3 x 15

– no Wt, go slow and controlled –

Cool Down/Stretch

Cool Down #1 (No Measure)

Cool Down #1

– Butterfly, Stretch spine as high as you can pressing knees towards floor. (DEAD BUG Spine)

– Grab Right foot with left hand thumb facing down and extend twisting to the right with right hand and looking over the right shoulder

– Twist shoulders to left, reach under left hand with right hand and grab left knee

– Hug Left knee then place left foot on floor over right leg at knee, twist to left pushing the left knee with right elbow looking over the left shoulder

– Double Pigeon with left leg on top, twisting to right pushing left knee with left hand looking over right shoulder

(do the same thing to the other side)

I know it is wordy but just go through it word by word…. i’m sure we can figure it out

(Take 4 DEEP Breathes each hold and try to go a little deeper each exhale!)