CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*8 Minutes Coaches Choice, Include DU’s*

THEN

5 reps each

– High Hang Down Up

– High Hang Down Up/Elbows High and Outside

– High Hang Muscle Snatch

– Power Snatch from the Knees

– Squat Snatch from the Shins

Weightlifting

Power Snatch Complex from 2 weeks ago

5 sets, Every 2 Minutes

(1) Power Snatch + (2) Hang Power Snatch + (1) Power Snatch

Hang Power Snatch (5 x 2)

Power Snatch (5 x 2)

Gymnastics

STRICT Pull Ups (add Weight if you can)

5 sets x 5-7 reps – Every 2 Minutes

Weighted Pull-ups (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

8′ AMRAP

8 Burpee Box Jump Overs 24″/20″

8 Power Cleans 135/95

Cool Down/Stretch

– Pigeon

– Couch

– Low Back Twist