CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

3 rds:

15 Heavy Russian KB Swings

15 Band Pull Aparts

10 rolling sit-ups

Skills

Rope Climbing Technique:

J-Hook: 4×3

– from Box

– jump into hook and work speed getting out then into the 2nd hook.

Weightlifting

Quick 5 rep Burgener Warm Up

1-Down Ups

2-Elbows High&Outside

3-Muscle Snatch

4-Snatch Lands

5- Snatch Balance/OHS

6-High Hang Squat Snatch (keep torso vertical, NO forward movement of shoulders!)

5 sets building as heavy as technically sound as possible!

(Power Snatch+Hang Squat Snatch+Snatch Balance+OHS)

Power Snatch+Hang Squat Snatch+Snatch Balance+OHS (1RM)

Power Snatch+Hang Squat Snatch+Snatch Balance+OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

9′ AMRAP

3 Deadlift 315/225

9 Bar Facing Burpees

RX+ 365/255

Cool Down/Stretch