CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5’ Coaches Choice Warm Up
+ Ankle Mobility
+ OH shoulder mobility
Weightlifting
Snatch
– specific warm up, set up, execution…. empty bar work. – 5 minutes –
Then
– Build up to heavy single across 15 minutes –
– squat snatch as long as possible –
Squat Snatch (Heavy single)
Metcon
Metcon (Time)
For time:
50 Russian KB swings 53/35
40 Up-Downs (not a burpee)
30 Box Jumps 24″/20″
20 Kipping Pull Ups
30 Box Jumps 24″/20″
40 Up-Downs (not a burpee)
50 Russian KB Swings 53/35
Accessory Work
Reverse Hypers
– 3 x 15
DB Curls (slow)
– 3 x 12