CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class 5 rep activation
8′ Coaches Choice
– Mobility –
– :60 Goblet squat hold (drive knees out, keep chest tall)
– :60 Lat foam roll each side – then :30 Puppy dog stretch
Weightlifting
Snatch Complex – 6 sets every 2 Minutes
(1) Snatch Deadlift + (1) Hang Snatch High Pull from Knees + (2) Power Snatches + (2) Overhead Squats
(1) Snatch Deadlift + (1) Hang Snatch High Pull from Knees + (2) Power Snatches + (2) Overhead Squats (6 sets)
(1) Snatch Deadlift + (1) Hang Snatch High Pull from Knees + (2) Power Snatches + (2) Overhead Squats
Metcon
Metcon (Time)
3 Rounds for time:
500/450m Row
20 Box Jump Overs 24″/20″
20 HSPUs
16′ Time cap (modify accordingly)
Cool Down/Stretch
4-6 Minutes, coaches led stretch