CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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