CrossFit Nucleus, CrossFit Nucleus – CrossFit
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