CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Minutes Row
-THEN-
3 Rounds of:
10 Jumping Jacks
5 Burpees
10 Sit-Ups /rolling
5 Squats
10 Push Ups
– THEN-
1 Minute Each Stretch-5 minutes Total
Pigeon Stretch
Twisted Lizard
Puppy Dog Stretch
Weightlifting
Snatch Work:
A: 5 x 3 Mid to High Hang Snatch w/ 2 Second Pause in OHS
– On the 5th and Final set, do Max Overhead Squats (w/good form)
-EOMOM (10 Minutes)
B: 4 x 8-10 DB Bench Press
-EOMOM (8 Minutes)
Hang Snatch (5 x 3)
DB Bench Press (4 x 8-10)
Dumbbell bench press
Metcon
Be efficient and keep moving, this is a great metcon to practice Cycling the barbell.
Metcon (No Measure)
14 Minute EMOM
1. 10 Deadlifts + 5 Lateral Bar Burpees
2. 10 Power Jerks
RX weight is 135/95
Cash Out
1. EMOM x5 Minutes – Strict Pull Ups/Chin Ups
– Get stronger
2. Posterior Chain Movements
– Athlete/Coaches Choice
— Reverse Hypers, Hip Extension, GH Raises
– Do a different one from Wednesday.