CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry

– banded hamstring floss on rig

10’ Coaches Choice

– pull ups, Muscle Ups, DB Snatch

Metcon

2018 Granite Games Qualifier event 3 (Time)

12’ Time Cap

3 rds:

12 C2B Pull Ups

12 Alternating DB Snatch 50/35

-then-

3 rds:

12 Bar Muscle Ups

12 Alternating DB Snatch 50/35

*Intermediate

12 Pull Ups and 8 C2B Pull Ups

*Scaled

12 jumping pull ups and 8 Pull Ups

– 35/20 lb DB Snatches

Weightlifting

15 minutes to build to a heavy 3 Rep Sumo Deadlift

– no dropping weight ever, think lifting in a library

– try to get 5 sets in

Sumo Deadlift (3RM)

Accessory Work

3 sets x 8 reps GH Raises

3 sets x 12 reps Reverse Hypers

3 sets x 10 BB Curls

Cool Down/Stretch