CrossFit Nucleus, CrossFit Nucleus – CrossFit
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