CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
– Reverse Snow Angles w/ 2.5lb – 5lb Plates (10 reps – Activation)
– Banded Elbow floss on the Rig ( Mobility)
Weightlifting
High Hang Muscle Snatch
– This is mostly an upper body shoulder/upper back strength movement
– Use as little legs as possible and NO Power Snatches
– Use this to get stronger in your upper body and that means this weight will not be very heavy
2 x 5 Empty Bar Sets, focus on squeezing the quads and pressing weight straight over head
5 x 5, Every 2 Minutes
High Hang Muscle Snatch (5 x 5)
High Hang Muscle Snatch
– Upper body shoulder/upper back strength movement
Metcon
Metcon (Weight)
Every 5 minutes for 25 minutes for MAX Load
500/450m Row
5 power Cleans AHAP
* you can drop and reset
* you can add weight as wanted each round
*In order for a Set to count you MUST hit ALL 5 Reps within the 5 minute allowed time.