CrossFit Nucleus, CrossFit Nucleus – CrossFit


3 sets of 5 reps each movement BB Complex

– RDLs

– Press from behind the neck

– Back Squats

1 x 5 Reps Burgener Warm up

1. Down Up – Speed on bar/hips

2. Elbows high and outside – Keep Bar Close to body

3. Muscle Snatch – Shoulder strength

4. Snatch Drops – Footwork speed/consistency

5. Snatch Balance/OHS – Speed under bar

Snatch Position Stretches

2 x 10 seconds each

– Squatting Quad Snatch Grip/hook Grip

– Overhead Hold, Press and Pull Back

– Overhead Squat hold (low as possible, knees out!!!)


10 Minutes to build up to a Heavy Hang Snatch (squat or power)

– This is WOD 1a in Tag Team throw down, so get comfortable with a weight you know you can hit!

3 x 3 Snatch Push Press from Rig EOMOM

– Start light on this one if you are not familiar with it.

Back Squats – 1RM if feels good

6 x (5,5,3,1,1,1)

Hang Snatch (1RM)

Snatch Push Press (3 x 3)

From back rack, snatch grip push press

Back Squat (1RM)


Metcon (AMRAP – Reps)

8 Minute Ladder…..

Overhead Squats

Box Jump Overs 24″/20″


RX 95/65

Cash Out

Super Set

1. Hip Extensions 3 x 10-15

2. Max Rep DU’s (1 minute work if can’t put more then 40 together)