CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up

+ Band Pull Aparts/W-Pull Aparts (2 sets/10 each)

+ Band OH Mobility

+ Burgener Warm Up (5 reps each)


Hang Power Snatch

– coach up empty bar reps

– start anywhere above knee each rep

– 5 x 3, Every 90 seconds

Hang Power Snatch (5 x 3)


Sprint! 10′ time cap, scale to allow for speed

Metcon (Time)

21-15-9 for time

Hang Cleans 135/95

Bar Facing Burpees

Accessory Work

There should be 10 minutes to do this as a group.

Couch Stretch (1:00 each side)

Seated Straddle (2:00)

Seated Hamstring (1:00 each side) or Pigeon/Lotus