CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes on Rower.
Then EMOM x 9 Minutes
1st Minute – 8/5 Burpees
2nd Minute – Dip to Upper Arm Support (use toes as support to help deload and allow for movement work not strength work)
3rd Minute – 30 Seconds L-Sit Hold
Then Burgener Warm Up (5 Reps Each)
1. Down Ups
2. Down Up, Elbows high and outside
3. Muscle Snatch
4. Power Snatch + OHS w/ 2 second hold at bottom
5. Squat Snatch
Weightlifting
EOMOM –
3 x Lift Off + Hang Snatch + Snatch
-then-
3 x Lift off + Snatch + OH Squat
-then-
4 x Lift Off + Snatch
-then-
2 x Snatch
Total time 24 Minutes.
Snatch (2 x 1)
Metcon
Metcon (Time)
3 Rounds For Time:
15 C2B/Pull Ups
15 Box Jump Overs 24″/20″
RX+ C2B
RX Pull Ups
Cash Out
4 sets:
5-10 GH Raises (let quality movement dictate reps)
10/10 DB Curls
THEN
IRON SCAP 5 reps each movement