CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Band Pull Aparts/W-Pull Aparts (2 sets/10 each)
+ Band OH Mobility
+ Burgener Warm Up (5 reps each)
Weightlifting
Hang Power Snatch
– coach up empty bar reps
– start anywhere above knee each rep
– 5 x 3, Every 90 seconds
Hang Power Snatch (5 x 3)
Metcon
Sprint! 10′ time cap, scale to allow for speed
Metcon (Time)
21-15-9 for time
Hang Cleans 135/95
Bar Facing Burpees
Accessory Work
There should be 10 minutes to do this as a group.
Couch Stretch (1:00 each side)
Seated Straddle (2:00)
Seated Hamstring (1:00 each side) or Pigeon/Lotus
