CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

9′ AMRAP

15 Russian KB Swings

10/10 Sling Shot

10 Band Pull Aparts

5 Burpee Pull Ups (or just Burpees)

5 Long Jumps (land under control)

5 Rolling Sit-Ups

Mobility

Snatch Position Stretches 2 x :15 Each

– Snatch Grip Squatting Quad

– Snatch Grip OH Lockout

– Snatch Grip OH Squat Hold

Weightlifting

5′ Power Snatch Technique

(Coaches Choice)

THEN

5 x (1.1.1) Power Snatch

– Every 2 Minutes

Power Snatch (5 x 1.1.1)

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

35 Double Unders (70 Singles)

10 Alternating DB Snatch 70/50

10 Burpee Box STEP overs (20″)

*Alternate foot you step over the box with*

– No Jumping

Accessory Work

Reverse Hypers 3 x 10

Cool Down/Stretch

AT LEAST:

2:00 Kneeling Hamstring each side

1:00 Calf/Achilles stretch on Rig

1:00 Lat Stretch on Rig