CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover symmetry before class

8′ coaches choice

-MOBILITY-

– Banded Shoulder opener :45 each side

– Kneeling Hamstring :45 each side

Weightlifting

Empty Bar work into the following (think Burgener warm up moves)

10′ total EMOM

EMOM x 5 Sets: Snatch Pull + Snatch High Pull + Power Snatch

EMOM x 5 Sets: Power Snatch (build to a heavy single)

Power Snatch (5 x 1)

Metcon

Double Date (AMRAP – Rounds and Reps)

15′ AMRAP

15 Hang Power Snatch 95/65

60 Double Unders (120 Singles)

15 Overhead Squats 95/65

30/21 Calorie Row

Double Date (AMRAP – Rounds and Reps)

15′ AMRAP

15 Hang Power Snatch 95/65

60 Double Unders (120 Singles)

15 Overhead Squats 95/65

30/21 Calorie Row

Cool Down/Stretch

Yoga shoulder opener

Thread the needle/reardelt, upper back

Seated Straddle/Hamstring

Calf/Achilles stretch