CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Active Overhead Squat Holds 3 x :15 (Pvc – Empty Bar)
Weightlifting
3 Position Hang Power Snatch
(High Hang – Mid Thigh – 2″ below Knee)
*Catch all 3 reps in Power Position*
5 sets, every 2 minutes
*Start at a challenging weight
3 – Position Power Snatch (5 sets)
(1) Mid Thigh Power Snatch +(1) 2″ Below the knee Hang Power Snatch + (1) Power Snatch from floor
Metcon
Metcon (Time)
For time:
25-20-15-10-5
Overhead Squats
3-6-9-12-15
Ring Muscle Ups (RX+/Bar MU = RX)
*BB weight RX = 95/65, RX+115/75
*If you plan on RX+ BB weight you should be able to go unbroken through the first 25 and no more than 2 sets the rest of the metcon. Don’t go so heavy you have to keep putting the bar down and then miss your chance to improve your fitness the best you could.
*If you need to modify the number of MU’s each round to keep moving but you can still do some MU’s just not that many pick a rep scheme that works best for you, ask your coach for help with choosing reps.
– C2b Pull Ups, or Strict Burpee jumping pull up are good alternatives.
Cool Down/Stretch
Foam Roll/LB Lats, Shoulders (all over), Traps, T-Spine, Chest, Forearms, Triceps
