CrossFit Nucleus, CrossFit Nucleus – CrossFit


(Before Class: Crossover Symmetry Activation 5-8 reps each movement & foam roll)

BB Complex-2 rounds:

8 Good Mornings

8 Press

8 Snatch Balance/OHS

8 Hang Squat Snatch

8 bar facing burpees


Start with empty bar and stay light. Add weight according to feel as bringing the weight back to Shoulders can be very tricky.

5x (1+1.1+1)

Low hang Snatch + Snatch Balance

– drop and reset

Hang Snatch (5×1)

Snatch Balance (5×1)


Metcon (Time)

For time:


Deadlift 225/155


*If doing 10+ DL at that weight sounds difficult then scale it. Avoid singles unless it is strategical to stay moving not necessary because it’s too heavy*

Cool Down/Stretch

– Pigeon

– Figure 4

– Kneeling Hamstring

– Hip flexor

– Supine Twisted leg