CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

– then –

STABILITY

3 x 2/2 Turkish Get Ups

– then –

MOBILITY

– Banded Hamstring on Rig :60 each side

– Foam Roll Lats :60 each sdie

Weightlifting

Snatch all caught in the Power Position and Super Set with Strict Pull Ups (looking for 3-5+/max Reps – use bands, toe assisted, or partner and make it feel like work)

3 x 3 High Hang Power Snatch

3 x 2 Power Snatch from Knees (hang)

3 x 1 Power Snatch (from floor)

– Every 2-2:30

Power Snatch (3 x 1)

Metcon

Metcon (Time)

10′ AMRAP

2000m/1750m Row

Max Devils Press

RX = 35/20

RX+=40/25

2 Scores:

1 = Row Time (one this one)

2 = Reps of Devils Presses

Metcon (AMRAP – Reps)

Max Devils Press

Rx = 35/20

RX+ = 40/25

Accessory Work

3 x 10 Hip Extensions

Cool Down/Stretch