CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 Rounds:

15/12 Calorie Row, Sling Shot, 5 High Box Jumps (no rebounds)

Weightlifting

3 Reps each (10 Minutes)

(2nd Round Add weight)

– High Hang Muscle snatch

– High Hang Power Snatch

– High Hang squat snatch

– 1 Pause OHS (3-5 Seconds)

– From Knees Muscle Snatch

– From Knees Power Snatch

– From Knees Muscle Snatch

– 1 Pause OHS (3-5 Seconds)

– Muscle Snatch

– Power Snatch

– Squat Snatch

– 1 Pause OHS (3-5 Seconds)

THEN

Snatch Complex (2 sets add weight)

– High Hang Squat Snatch, from knees Snatch, From Floor Snatch

THEN

15 Minutes

5/6 x 1 Snatch to find 1RM Snatch

Snatch (1RM)

Metcon

Metcon (Time)

20′ Time Cap

2000m Row

120 DU’s/250 Singles

60 C2B (RX+)

*RX is regular Pull Ups with DU’s

Check back to 9/26/16 for last time we did this.

Cash Out

5 minutes in the Sauna