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