CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Crossover symmetry before class 5 reps of Activation*
10′ AMRAP
200m Row
10 Rolling Sit-Ups
10 Band Pull Aparts
10 Russian KB Swings
10 Lateral Lunges
Skills
POWER SNATCH
Burgener Warm Up 5 reps each
– Down Up
– Elbows high and outside
– Muscle Snatch
– Snatch Lands
– Snatch Balance/Snatch Drops
– High Hang Power Snatch
3Part Pause, 2Part Pause, NO Pause (2 reps each)
– Dead lift
– Straight Arm Pull
– High Pull
– Power Snatch
Weightlifting
Power Snatch 6 x 2
– Every 90 seconds –
– Touch and Go, reset/re-grip AT the Hip if you need to
Power Snatch (6 x 2)
Metcon
Metcon (Time)
5 Rounds for time:
30 Wall Balls 20/14
5/3 Ring Muscle Ups RX+
(5 Bar Muscle Ups = RX)
Cool Down/Stretch
– Banded Hip Flexor on Rig (2:00 each side)
– Couch Stretch (2:00 each side)
– Banded Hamstring on Rig (1:00 each side)
