CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry before class
8′ Coaches Choice warm up
-then-
MOBILITY
– Banded Ankle
– Banded Shoulder opener on Rig
– T-Spine Foam roll
Weightlifting
Coach up Snatch
-then-
Find a 1RM across 5 sets Squat OR Power Snatch
– Technique 5 x 3 every 2 minutes if you want or movement is new
– choose between Power or Squat which ever allows you to move the most amount of weight, have fun!
Snatch (5 x 1)
Power Snatch (5 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
21 Pull Ups – 50 Double Unders
15 T2B – 50 Double Unders
9 C2B Pull Ups – 50 Double Unders
*100 Single unders if you do not have double unders
Cool Down/Stretch
stretch it out and enjoy some Progenex to celebrate your Snatch PR!!
