CrossFit Nucleus, CrossFit Nucleus – CrossFit


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


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)


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 (AMRAP – Rounds and Reps)


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

Cool Down/Stretch