CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*Before class Crossover Symmetry or Band Pull Aparts & Pass Throughs*

8′ AMRAP

10 Calorie Row

10 Burpees

10 American KB Swings 53/35

10 Band Pass throughs

THEN “Quick Burgener Warm Up” 5 reps each

– Down UP

– Elbows high and outside

– Muscle Snatch

– High Hang Power Snatch

– Slow pull from mid-shin into Power Snatch

– OH Squat

Weightlifting

Power Snatch 20′

Find 1RM on your own time

OR

5 x 3, Every 2 Minutes (touch and go OR Drop and reset)

– This is those who really need to work on form and technique

– If you do not have Great form on Power Snatch there is usually no real need to test your ability to move maximal loads when technique issues need to be addressed still. Choose wisely between the top two options.

Power Snatch (Find 1RM)

Power Snatch (5 x 3)

Metcon

15′ TIME CAP

Metcon (Time)

3 Rounds For time:

8 Deadlift 155/105

25 Double Unders (50 Singles)

8 Power Cleans 155/105

25 Double Unders (50 Singles)

8 Push Jerks 155/105

25 Double Unders (50 Singles)

Core

3 x 20 Abmat sit-ups

– Be explosive every rep, rest as needed between sets

Cool Down/Stretch

– Lazy Pigeon

– Couch

– Calf/Achilles

– Shoulder/Chest