CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Crossover Symmetry – before class
8 minutes Coaches choice
THEN
Burgener Warm Up (5 reps each)
– Down up
– Elbows high and outside
– Muscle Snatch
– Snatch grip Shoulder Press
– Snatch Drops
– Snatch Balance/Overhead Squats
– Hang Squat Snatch from knees
Weightlifting
5 sets: (1) Power Snatch + (2) Overhead Squats
– Every 2 Minutes
(1) Power Snatch + (2) Overhead Squats (5 sets)
(1) Power Snatch + (2) OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
20 Grasshoppers
15 American KB Swings 53/35
** At the top of EVERY minute 5 burpees, even to start the workout AND to finish the workout **
Rounds and reps only count from Grasshoppers and Swings for scoring purpose.
Cool Down/Stretch
– Forearms, Lats
– Hamstrings, Glutes, Low Back
