CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Crossover symmetry before class 7 Rep Activation

8′ Coaches warm up


– 2 x 3-5 Squat Therapy on Wall

– :45/:45 Banded Hip Flexor Stretch on Rig

– 10 Russian Baby Makers w/ 3 seconds pause at bottom and top


Squat Clean Primer/Specific warm up w/ Empty Bar

Then Heavy Squat Cleans 6 sets of (1.1.1) Every 2 Minutes

*Basically a drop and reset*

**When recording it will look like 3 sets of 1, from the disconnect of the bar**

Squat Clean (6 x 3)


Double Vision Wodapalooza 2019 (Time)

12 Minute Time Cap


Double DB Snatch

Burpee Box Jump Overs (24″/20″)

RX+ DBs = 40/25

RX DBs = 35/20

RX CAN do Burpee Step Overs if you need to

**Go Fast**

Cool Down/Stretch

Seated Hamstring Stretch

Twisted Low Back Stretch

Forearm Stretch

Calf/Achilles Stretch on Floor/rig/wall/plate/db