CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
400m Run/500m Row
BB Complex – 4 x 5 Reps
– RDLs/Good Mornings
– High Hang Muscle Snatch
– Snatch Grip Press
– High Hang Power Snatch
– OH Squats
Weightlifting
3PP Power Snatch Drills (3-5 Reps each movement, mix up pauses/no pauses)
– Straight Arm Pull, High Pull, Muscle Snatch, Power Snatch
6 Sets: (3) Power Snatch + (2) Overhead Squats
– Every 2 Minutes
Bench Press 5 x 4
– Every 2 Minutes
(3) Power Snatch + (2) OH Squats (6 x 1)
3 Power Snatches + 2 Overhead squats without dropping the bar.
Bench Press (5 x 4)
Metcon
Metcon (Time)
5 Rounds for Time:
50 Double Unders (125 Single Unders)
20 Alternating DB Snatch 70/50
Cool Down/Stretch
Don’t Be Silly!!!