CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

10′ Tops.

400m Run

Carioca

1-leg RDL w/ Leg Swing

Lateral Lunges

High Knees

Butt Kicks

Spiderman Lunge w/ Twist

Inchworm walk outs

-Then- BB Work (3-8 Reps each) 1-3 Rounds

RDLs, Snatch Grip Press behind the neck, Back/OH Squats, Hang Muscle Snatch

Weightlifting

Do 2 warm up sets with class Empty Bar then light weight

Hang Snatch + Snatch (Squat for both if possible)

THEN

6 Sets, Every 3 Minutes (18 Minutes)

Hang Squat Snatch + Squat Snatch

– Start around 60% and go up each set if possible

(1) Hang Snatch + (1) Squat Snatch (6 sets)

hang snatch + squat snatch

Metcon

Metcon (Time)

5 Rounds for time:

10 Hang Power Snatch 95/65

30 Double Unders

Cool Down/Stretch

Wrists/Forearms/Biceps (grip muscles)

Calf/achilles

Hamstrings

Glutes

Low Back