CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Weakness warm up:

400m Row, 60 burpees over the erg

Or 8 minutes (think smooth pace, not redline)

Burgener warm up:(kinda)

1-down up

2-elbows high&outside

3-muscle snatch

4-snatch Push Press

5-OH Squat

6-snatch balance

Position Stretches:

3x10seconds each

1-squatting Quad Snatch

2-OH Lockout

3-OH Squat

Weightlifting

Hang Power Snatch (6×2 E90Seconds)

Gymnastics

Ring Dips (4×10-15)

Metcon

Metcon (AMRAP – Rounds and Reps)

8′ AMRAP

5 Squat Snatches 135/95

10 BJ Overs 24″/20″

Core

20 alt 1 leg t2b, 20 windshield wipers, :30 hollow body hold/Rock

Cool Down/Stretch