CrossFit Nucleus, CrossFit Nucleus – CrossFit


Quick Dynamic (No Measure)

400m Run/2 Minutes Cardio Coaches Choice.

(2) Carioca

(1)Spider Man Lunge w/Twists

(1)1Leg RDL

(1)Knee Hug into Hip Flexor Lunge

(1) Leg Kicks

(1) High Knees

(1) Butt Kicks

(1) Skipping Leg Kicks

(1) Lateral Lunges

(1) Walking Quad Stretch

10 – Kips on Pull Up Bar

10 – Rolling Sit-Ups

10/10 – Iron Cross

10/10 – Scorpions

10 – Push Ups

5 – Downward Dog to Cobra (1-2 Breaths each position

– Arm Circles and Wrist Circles

— Optional: Another 400m Run/ 2:00 Cardio (coaches Choice)


Snatch Position Stretches:


– Squatting Quad

– OH Lockout

– OH Squat

Burgener Warm Up 4 reps

– down up

– elbows high & outside

– Muscle snatch

– snatch lands

– snatch balance

– ohs OR Sotts Press

– high hang Squat Snatch(smooth)

15′ EMOM Squat Snatch. Start at 50%1RM Squat Snatch and add 5-10lbs every minute. If you miss a lift take the previous weight off and stay there for remaining time. No more then 2 attempts each weight AND you must stay on time, at the :40 mark you can no longer lift.

– if 135/95 is more then 50% but you are very confident in snatching feel free to start there, but stick with 5-10lb increases.

Snatch (1RM )


Metcon (AMRAP – Rounds and Reps)


3 Ring MUs

6 Clean and Jerks 135/95

RX+ 165/115

Scale: 5 bar MU, 5 Ring transitions, 5 Burpee Pull Ups.

Cool Down/Stretch


Lazy Pigeon

Puppy dog

Supine w/leg Twist