CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
**Before class: Foam roll lats/front shoulder/chest AND Crossover Symmetry 6 rep activation**
5′ Coaches Choice Warm Up
*Shoulder mobility
*Squat mobility (ankle/hip/hamstring/quad)
Weightlifting
Snatch (squat it if you got it)
– empty bar work/light weight progress to full snatch
7 x 1.1
– Every 1:30/2:00
Snatch (7 x 1.1)
Metcon
Metcon (Time)
For time with an 8′ time cap
400m Run
-then-
3 Rounds:
8 Hang Squat Snatch 95/65
16 Bar facing burpees
*time cap based off of a 2′ run, then 2′ each round. Go fast!
Accessory Work
1-Leg RDLs 3 x 10/10