CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
