CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10′ Coaches choice
– Sling Shot, 1-leg rdl,
THEN
Snatch emphasis BB Complex (work in the Complex for strength)
Weightlifting
Power Snatch Complex: 5 sets every 2 minutes
High pull + Power Snatch + Hang Power Snatch + (2) Overhead Squats
Metcon (Weight)
High pull + Power Snatch + Hang Power Snatch + (2) Overhead Squats
Metcon
Metcon (Time)
21 – 15 – 9 Clean and Jerk 135/95
100-100-100 Double Unders
Core
Banded Torso Rotation/Anti-Rotation
3 sets 8-10 reps for everything
Cool Down/Stretch
2′ Calf/Achilles against wall/rig each side
1′ Lat stretch each side
1:30 Couch stretch each side
1:30 Kneeling Hamstring each side