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