CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches choice warm up

+ OH Squat Mobility

+ Ankle Mobility

+ Snatch Position Stretches

Weightlifting

Squat Snatch

– 3PP, 2PP, No Pause

– Burgener warm up mix

– 8×1 (heavy day)

– every 1:30/2:00

Squat Snatch (8×1)

Metcon

*goal is to do burpees for a minute round 1, modify appropriately.

Metcon (3 Rounds for reps)

3 total rounds:

Every 4 minutes. 3 minute AMRAP, 1 minute rest

3’ AMRAP

400m run

Max Burpees with time remaining

*Score is burpees each round

Accessory Work

Crossover symmetry Iron Scap