CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Crossover symmetry 5-8 reps activation before class!!!
Coaches choice 8 minutes
THEN
Burgener warm up 5 reps each
– down up
– High pull
– Muscle snatch
– Snatch grip press behind neck
– OH Squat (coach it up)
– Snatch Drops
– Hang Snatch from knees
– Snatch from mid-shins
Weightlifting
6 sets of Snatch Complex every 2 minutes
Power Snatch + Squat Snatch + Hang Squat Snatch
*If squatting is not possible get as low as you can and land in Power position every rep but work OH Squat with PVC/Empty bar between sets
Power Snatch + Squat Snatch + Hang Squat Snatch (6 sets)
ps + ss + hss
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
5 Burpee Box Jumps 24″/20″
10 Alternating DB Snatch 70/50
30 Double Unders (Plate jump to a 45lb bumper for alternative or 60 Single Unders)
* NO Dropping DB from overhead, please control the DB back to the floor. Thank you!!
Cool Down/Stretch
– Lats
– Hamstrings
– Quads/Hip flexors
– Calves/Achilles
– Yoga Shoulder opener
