CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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