CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Tabata Mash Up :20 work/:10 Switch (3 Rounds, 7:30)
– Burpees
– Air Squats
– Jumping Jacks
– Push Ups
– KB Swings (American or Russian)
Weightlifting
Burgerner Warm Up (5 Reps)
– Down Up
– Elbows High and Outside
– Muscle Snatch
– Snatch Lands
– Snatch Balance
– Hang Power Snatch from Knees
THEN
Hang Power Snatch 5 x 2
– Every 2 Minutes
Hang Power Snatch (5 x 2)
Metcon
Metcon (Time)
21-15-9
Alt. DB Snatch 70/50
Burpee box STEP over, alternating feet
Cool Down/Stretch
3 x :30-:45 Side Plank Holds
THEN
Stretch it out!!
– Pigeon
– Hamstring
– Shoulder/Chest