CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run
Sling Shot 2 x 10 Reps (forward/backward/sides)
-then-
BB Complex 3 x 5 reps
– Dl, RDL, Hang Muscle Snatch, Push Press, Back Squat, Good Mornings
-then-
Quick reps of 3PP,2PP,No Pause (Snatch Pull, Snatch High Pull, Power Snatch)
5 empty bar reps of power snatches from mid shin
Weightlifting
Power Snatch 5 x 3
– Every 2 Minutes –
Push Press 4 x 4
&
Weighted Strict Chin Ups/Ring Pull Ups
– EMOM – 8 Minutes
Power Snatch (5 x 3)
Push Press (4 x 4)
Weighted Strict Chin Ups ( 4 x 4 )
Supinated grip pull ups with weight.
Metcon
Metcon (Time)
21-15-9
– Ring Dips
42-30-18
– Wall Balls 20/14
21-15-9
– T2B
(18 Minute Time Cap)