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!!!