CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 Rounds:
400m Run
10 Rolling Sit-Ups
15 OHS 45/35lbs
Snatch Position Stretches
– Squatting Quad
– OH Lockout
– OH Squat
Weightlifting
Snatch Balance 4 x 2
then
Squat Snatch 4 x 1.1
Snatch Balance (4 x 2)
Squat Snatch (4 x 1.1)
Metcon
Metcon (Time)
3 Rounds:
500m Row
20 DB Snatch 70/50
35 Push Ups
Gymnastics
Strict Pull Ups with Weight
– 3-5 sets