CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Banded Hamstring
+ Banded Overhead position
Weightlifting
Power Snatch
– empty bar primer/reps/technique
– 10 x 2 reps, every 90 seconds
– touch and go
Power Snatch (10 x 2)
Metcon
Metcon (AMRAP – Reps)
7′ AMRAP
Max Unbroken Ring Muscle Ups/Kipping Pull Ups
(20 Box Jump Overs Every time you break from rings/bar)
**Score = Total MUs/Pull Ups
RX+ = Ring MUs
RX = Bar MUs
other options = C2B Pull Ups, Pull Ups, (15) ring rows each round
Metcon
At Home Version:
4 Rounds
(5) Wall Walks
(30) Lateral Jumps over something about DB size
(:30 each side) Side Plank/Captain Morgans
Cool Down/Stretch
foam roll/stretch Lats 2′ each side
yoga shoulder opener 2′ each side
calf stretch 1′ each side