CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ coaches Choice (get sweaty)

Metcon

Machine Sprint Triathalon

3 x 20/15 Calorie Sprint on Assault Bike

3 x 20/15 Calorie Sprint on SkiErg

3 x 25/20 Calorie Sprint on Rower

Cycle through in order (1 sprint on Bike, 1 Sprint on SkiErg, 1 Sprint on rower, then repeat)

– Rest as needed –

Metcon (9 Rounds for time)

1- 20/15 Cal Bike Sprint

2- 20/15 Cal SkiErg

3- 25/20 Cal Rower

4- 20/15 Cal Bike Sprint

5- 20/15 Cal SkiErg

6- 25/20 Cal Rower

7- 20/15 Cal Bike Sprint

8- 20/15 Cal SkiErg

9- 25/20 Cal Rower

Gymnastics

Kipping Pull Up technique (getting ready for Friday, low volume)

Cool Down/Stretch

Use some mobility Tools and get jiggy with it!

Weightlifting

Snatch Technique

– 3 Part Pause work (Start, Knee, Hip)

– Straight arm pulls, High Pulls, Muscle Snatch, Power Snatch, Power + OHS, Squat Snatch