CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

-then-

OH Mobility 2′

Snatch Burgener Warm up (5 reps)

– Down up

– High Pull

– Muscle Snatch

– Hang Power Snatch

– Snatch grip OH Press

Weightlifting

Power Snatch, 6 x 2

– Every 90 seconds

Power Snatch (6 x 2)

Metcon

Metcon (Time)

21-15-9 for time

Deadlifts 225/155

Lateral Bar Burpees

C2B Pull Ups

Accessory Work

Crossover Symmetry High Rows AHAP

4 x 10 ( pause at end range of motion for 2 seconds, Squeeze shoulder blades)

– rest as needed

Cool Down/Stretch

banded lat stretch

banded hamstring

banded hip flexor