CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry before class

5′ Dynamic warm up

(carioca, shuffles, skips, high knees, butt kicks, bear crawl, rolling sit-ups)

+ Anchored T-Spine

+ Burgener Warm Up

Weightlifting

2-Position Power Snatch

(Floor, Mid-Thigh)

– Empty Bar work –

THEN

6 sets, every 90 seconds

2 Position Power Snatch (6 sets)

Power snatch from floor, then Power snatch from mid-thigh

Metcon

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

3 Power Cleans (185/125)

6 Strict HSPUs

9 T2B

12 Bar Facing Burpees

RX+ 225/155

– only use if you can touch and go pretty easily at the beginning of workout.

Accessory Work

STRETCH and/or Foam roll anything thats tight/sore