CrossFit Nucleus, CrossFit Nucleus – CrossFit

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*Crossover symmetry 5-8 reps activation before class!!!

Coaches choice 8 minutes


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


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 (AMRAP – Rounds and Reps)


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