CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

2:00 Pigeon Pose each side

-then-

3 Rounds:

10 1-Leg KB RDLs

15 Rolling Sit-Ups

5 Strict Chin Ups

Weightlifting

Deadlift: Quickly build up to heavy set of 4 Reps

-3×4

– Try to use weight from last weeks 3reps on last set.

-Touch and go, NO Bounce!

High Hang Snatch

-5×2

Deadlift (1 x 4)

High-Hang Snatch (5 x 2)

Metcon

Metcon (Time)

For Time:

40 Pull Ups

40 Calorie Row

10 Snatches 135/95

20 Pull UPs

20 Calorie Row

5 Snatches 135/95

*15 Minute Cap*

Core

Supermans

-3×10 w/ 1 second at top

Cool Down/Stretch