CrossFit Nucleus, CrossFit Nucleus – CrossFit

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**Crossover Symmetry Activation (5-8 reps)**

*8 Minutes coaches choice*

Then 5 rep Burgener warm up

– Down up

– Elbows high and outside

– Muscle Snatch

– Snatch grip shoulder press behind neck

– Snatch Drops

– Snatch Balance/Overhead Squats

– Hang power snatch from 2″ below knee


Power Snatch 5 x 5 (touch and go)

– Every 90 Seconds, ya it’s going to be fast 🙂

Power Snatch (5 x 5)


: Metcon (Time)

4 Rounds for time:

25 American KB Swings 70/53

400m Run


Extra Skill Metcon if you want.

Metcon (Time)

5 Rounds for time:

50 Unbroken Double Unders

*if you mess up a set start over*

– Scale as needed (hit manageable sets but push your limits)

Cool Down/Stretch

– Bone Saw (2 Minutes minimum each calf, start behind knee and work down to the Achilles)

– Calf/Achilles stretch (2 minutes each side)

– Low back Twist

– Seated hurdler hamstring stretch, grab foot with opposite hand if possible