CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

-then-

MOBILITY

– :30 Each side Banded Ankle Distraction

– :30 Each side Pigeon

– :30 Each side Lacrosse Ball in shoulder blades/arm passes

Weightlifting

Snatch Warm up

THEN

6 sets: Power Snatch + Squat Snatch + (2) Overhead Squats

– Every 2 Minutes –

Power Snatch + Squat Snatch + (2) Overhead Squats (6 sets 1)

Power Snatch + Squat Snatch + (2) Overhead Squats

Metcon

Metcon (3 Rounds for reps)

3′ Max Clean and Jerks

RX+ 165/115, RX 135/95

– 2′ Rest –

2′ Max Lateral Bar Burpees

– 1′ Rest –

1′ Max Kipping Pull Ups

Score is Total reps

Cool Down/Stretch

Banded Lat Stretch

Banded Hamstring Stretch

Banded Elbow distraction

Puppy Dog Stretch

Pigeon Stretch