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