CrossFit Nucleus, CrossFit Nucleus – CrossFit
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