CrossFit Nucleus, CrossFit Nucleus – CrossFit

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**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)


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 (Time)

For time with an 8′ time cap

400m Run


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