CrossFit Nucleus, CrossFit Nucleus, CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

(10-15 Minutes)

3:00 Foam Roll Upper/Lower Back

-then-

3 Rounds:

12 Alt 1-leg KB RDL

24/20 Cal Row

8 SOTTS Press (or 10 Push Ups)

Weightlifting

(30 Minutes)

Deadlift 1 x 5

– Build up to a heavy 5 Rep set in 3-4 Sets

High Hang Snatch 1RM

– Build to 1RM in 3-4 Sets

2″ Below the knee Hang Snatch 1RM

– Build to 1RM in 3-4 Sets

Deadlift (1×5)

High-Hang Snatch (1RM)

Hang Snatch (1RM)

Metcon

(10 Minutes)

Metcon (AMRAP – Reps)

8′ AMRAP

10 Box Jump Overs 24″/20″

2,4,6,8,10,12, etc… Hang Power Snatch 115/75lbs

*The BJOs are always 10 reps, and the HPS go up by 2 reps each round for 8 minutes as high as you can get.

Accessory Work

SLOW and Controlled Reverse Hypers

3 x 10-15