CrossFit Nucleus, CrossFit Nucleus – CrossFit


400m Run

-3 rds: 8 reps each

–Good Mornings, OH Squat, Hang Muscle Snatch, Snatch Grip Press


400m Run

Snatch Position Stretches

:30 each/1 round

– squatting quad

– OH lockout

– OH Squat


5×5 Hang Squat Snatch

– every 2 minutes/10 minutes total

3 minutes transition to the Rig

5×3 Back Squats

– every 2 Minutes/10 Minutes

Total time 23 minutes start at 10 after start of class.

Hang Snatch (5×5)

Back Squat (5×3)


Metcon (AMRAP – Rounds and Reps)


20 T2B

20 Thrusters 95/65

20 Burpee Box Jump Overs 24″/20″

RX+ 115/75 (should be able to almost get all 20 unbroken round 1)

Cool Down/Stretch

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side