CrossFit Nucleus, CrossFit Nucleus – CrossFit
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