CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Crossover Symmetry Activation

THEN

7′ AMRAP

15 Russian KB Swings

10 Band Pull Aparts

5/5 Lateral Lunges (W/ MB?)

8 MB Cleans 20/14

Weightlifting

Barbell Skill: High Hang Power Snatch (5 reps each)

– Down up

– Elbows high and outside

– Muscle Snatch

– High Hang Power Snatch (focus on sticking recieving position)

THEN

5 x 4 Hang Power Snatch

– Every 2 Minutes

Hang Power Snatch (5 x 4)

Metcon

Metcon (AMRAP – Reps)

10 Minute Ladder

1/10, 2/20, 3/30, 4/40, 5/50, 6/60, 7/70, etc..

Bar Muscle Ups

Double Unders

RX+ = Ring Muscle Ups

*Climb the ladder as high as possible in 10 Minutes*

Accessory Work

3 x 10 GHD HIP Extensions

– Slow and controlled –

Cool Down/Stretch

Just do it!!!