CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

500m Row(2:00 Max)

6′ AMRAP:

5/5 DB hang clean and Press 50/35

5 burpees

5 rolling sit-ups

5 Downward dog to cobra

500m Row(2:00 Max)

Weightlifting

Snatch Position stretches 3 x :10 (no Breaks)

– Squatting quad

– OH Lockout

– OH Squat

Burgener Warm up or 3PP work (5-6 minutes)

empty bar set with class and 1-2 Ramp up sets

Power Snatch 5 x 2/ Touch and go

– Every 2 Minutes

Power Snatch (5 x 2)

Metcon

Metcon (Time)

5 Rounds for time:

50 Double Unders

10 HSPUs=RX/15 HSPUs=RX+

12′ Time cap

– choose a rep scheme that allows you to go fast

Accessory Work

Crossover symmetry – Iron Scap

Cool Down/Stretch

Shoulders, neck stretches

Calves/achilles

Hamstrings, lats