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
