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.