CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Move with a decent pace but no Red Line.

4 Minute EMOM alternating movements:

1 – Burpees

2 – Box Jumps 20″

Weightlifting

Empty Bar Work 5-6 Minutes:

Burgener Warm Up 4 reps each

1. Down Up

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch Push Press

5. OHS

6. Snatch Balance

7. Hang Squat Snatch

THEN

3 x Full Snatch from Shins + Hang Snatch (hold bottom of Squat 3 Seconds each snatch)

THEN

6 x Snatch + Hang Snatch (2 second bottom of squat hold each Snatch)

– EOMOM – 12 Minutes

Metcon

Start at 30 Minutes after start of class.

Metcon (Time)

FOR TIME:

50 Calorie Row

40 Burpees over Bar/Rower

30 Hang Squat Cleans

20 Power Snatches

10 Bar MU’s

RX = 135/95

Scaled options

-row less calories/run

– less burpees/no jump

-less weight on cleans/power

-less weight on snatch

– 2:1 Jumping C2B + 25 Push Ups

Accessory Work

Either GH Raises OR DB RDLs

Glute-Ham Raises (4 x 5)