CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

400m Run

Sling Shot 2 x 10 Reps (forward/backward/sides)

-then-

BB Complex 3 x 5 reps

– Dl, RDL, Hang Muscle Snatch, Push Press, Back Squat, Good Mornings

-then-

Quick reps of 3PP,2PP,No Pause (Snatch Pull, Snatch High Pull, Power Snatch)

5 empty bar reps of power snatches from mid shin

Weightlifting

Power Snatch 5 x 3

– Every 2 Minutes –

Push Press 4 x 4

&

Weighted Strict Chin Ups/Ring Pull Ups

– EMOM – 8 Minutes

Power Snatch (5 x 3)

Push Press (4 x 4)

Weighted Strict Chin Ups ( 4 x 4 )

Supinated grip pull ups with weight.

Metcon

Metcon (Time)

21-15-9

– Ring Dips

42-30-18

– Wall Balls 20/14

21-15-9

– T2B

(18 Minute Time Cap)

Cool Down/Stretch