CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!