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)