CrossFit Nucleus, CrossFit Nucleus – CrossFit
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