CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Before class – Crossover symmetry OR 3 x 10 Band Pull Aparts
Sling Shot + BB Complex Warm Up (No Measure)
2 Rounds as a class:
2:00 Gym Runs (get loose)
1:00 Sling Shot Lateral Steps
1:00 to complete the following BB Complex/6 reps of everything
– RDLs, High Pull
– Hang Clean and Press, Thrusters
– Bent over Back Rows, Back Squats
Weightlifting
Snatch Burgener Warm up – 5 reps each
– Down Up
– Elbows high and outside
– Muscle Snatch
– Hang Power Snatch (work on getting low in Receiving position)
THEN
5 x 5 Hang Power Snatch, Every 2 Minutes AHAP
– Get UNDER the bar FAST, butt back, weight in heels, active shoulder, locked arm
Hang Power Snatch (5 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
12′ AMRAP
5 Deadlifts 275/185
10 Bar facing Burpees
15 Abmat V-Ups
Accessory Work
3 x 10 Reverse Snow Angels
– 2.5lbs, SLOW as possible and keep hands off floor