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
