CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice Warm Up (5′ AMRAP row/burpees/jump ropes)

+ Snatch Position Stretches

BB Complex 3×5 reps each

( Deadlift, Press behind neck, OH Squat)


Snatch 5 x 1.1, Every 2 minutes

– Power or Squat, as Squat is preferred you can do whatever allows you to move the most amount of weight safely.

– The (.) denotes a 10 second rest between two single reps.

– Record your best lift for either Power or Squat below

Snatch (5 x 1.1)

Power Snatch (5 x 1.1)


Good Mornings 3 x 10, every 2 minutes

-Keep back straight, knees soft(bendy), and hinge from the hip by pushing the butt back

– Strengthen the hamstrings, glutes, low back

Good Mornings (3 x 10)


8 minutes

Metcon (2 Rounds for reps)


30 Double Unders/60 singles

10 Wall Balls 20/14

-Rest 2:00-


30 Double Unders/60 Singles

10 Wall Balls 20/14

*RX+ = 25/20

**Score: round 1 reps and round 2 reps separately**

Cool Down/Stretch

Cool Down #2 (No Measure)

– Start Butterfly, tall spine

– tuck right leg back(Z position), right hand thumbs down grab right ankle and lean away on the left hand/elbow, stretch neck away from right side, and press into right quad with the left foot

– left leg out straight (hurdler stretch), flex foot rotate out and reach right hand on ground past the foot

– left leg front pigeon stretch, right foot point toes in twisting right hip in, and reach hands as far forward as possible, then both hands stretch straight up to ceiling if you can, lean left/right, arms wide open and twist left/right

Repeat on the other side