CrossFit Nucleus, CrossFit Nucleus – CrossFit
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