CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 steady rounds:
30 DUs
10 good mornings
10 push ups
-then-
Snatch position stretches (3x:15)
1:squatting quad
2:OH lockout
3: OH Squat
-then-
Quick burgener warm up
1:down up
2: elbows high and outside
3: muscle snatch
4: snatch drops w/lockout
5: snatch balance
6:high hang snatch w/pause in squat
Weightlifting
Quickly build up to a heavy set of 3 on Deadlift 4 sets or less (6 minutes)
-then-
5×3 high hang snatch
-70-80%
– drop and reset
Deadlift (1×3)
High-Hang Snatch (5×3)
Metcon
Sprint Intervals
– go as hard as you can every interval, MAX Effort!!
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
200m Row
60 DUs(120 singles)
Rest :90