CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

6′ smooth am rap

500m Row, 5 Passthroughs, 5 OH Squats

5 Burpees, 5 Rolling Sit-Ups/scorpions

10/10 Leg Swings

THEN

Puppy Dog Stretch on PVC (:30 each side)

Snatch Position Stretches 3 x :10 each stretch

– Squatting Quad

– OH Lockout

– OH Squat

THEN

3 rounds BB Complex

– 5 RDLs

– 5 Snatch Grip Press

– 5 Back Squats

Weightlifting

Snatch Complex

– Burgener Warm Up

THEN 5 sets of following:

(1) High Hang Snatch + (2) Snatch Balance/OHS + (1) Squat Snatch + (1) OH Squat

– Every 2 Minutes

(1) High Hang Snatch + (2) Snatch Balance/OHS + (1) Squat Snatch + (1) Overhead Squat (5 sets)

(1) High Hang Snatch + (2) Snatch Balance/OHS + (1) Squat Snatch + (1) Overhead Squat

Metcon

Go as fast as possible on Ropes and Bike, use the Rower as an active recovery minute.

Metcon (No Measure)

3 Rounds: – 12 Minutes total

1) Battle Ropes w/partner (2x :15 each)

2) Rower 1′

3) Assault Bike Sprints w/partner (2x :15 each)

4)Rest

Cool Down/Stretch

spend 5-10′ stretching