CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

7′ Coaches Choice

– Get sweaty, MB Tennis??

THEN

Burgener Warm up (5 reps each)

– down up

– elbows high and outside

– Muscle Snatch

– Snatch Drops

– Snatch Balance/Over head squats

– Power snatch from shins +OHS

Weightlifting

6 Sets, Every 2 Minutes

Power Snatch + OH Squat + Power Snatch + OH Squat

Power Snatch + OH Squat + Power Snatch + OH Squat (6 Sets)

Power Snatch + OH Squat + Power Snatch + OH Squat

Metcon

Metcon (Time)

3 Rounds For time:

100 Double unders

50 Abmat Sit-Ups

– OR 25 GHD Sit-Ups

Cool Down/Stretch

Stretch it out!!

Smash, bands, stretch, or all of the above!