CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8 Minutes Coaches Choice

THEN

Burgener Warm Up + OH Squat work

(3-5 Reps each movement)

– Down Up

– Elbows high and outside

– Muscle Snatch

– Snatch Grip Press behind neck

– OH Squat

– Snatch Balance

– High Hang Squat Snatch

Weightlifting

6 sets every 2 Minutes

(1) High Hang Snatch + (1) Snatch from Knees + (1) Snatch from floor

(1) High Hang Snatch + (1) Snatch from Knees + (1) Snatch from floor (6 sets)

(1) High Hang Snatch + (1) Snatch from Knees + (1) Snatch from floor

Metcon

Metcon (AMRAP – Rounds and Reps)

15′ AMRAP

27/21 Calorie Row

21 Deadlifts 135/95

15 Lateral Bar Burpees

9 Push Press 135/95

Cool Down/Stretch

ON Floor

– Banded Hamstring Floss

– Banded twisted cross

– Puppy Dog Stretch

– Frog Stretch

– Hip Flexor Stretch