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