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
