Call Us: 618-416-8677

7.3.18

CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Crossover Symmetry – before class

8 minutes Coaches choice

THEN

Burgener Warm Up (5 reps each)

– Down up

– Elbows high and outside

– Muscle Snatch

– Snatch grip Shoulder Press

– Snatch Drops

– Snatch Balance/Overhead Squats

– Hang Squat Snatch from knees

Weightlifting

5 sets: (1) Power Snatch + (2) Overhead Squats

– Every 2 Minutes

(1) Power Snatch + (2) Overhead Squats (5 sets)

(1) Power Snatch + (2) OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

8′ AMRAP

20 Grasshoppers

15 American KB Swings 53/35

** At the top of EVERY minute 5 burpees, even to start the workout AND to finish the workout **

Rounds and reps only count from Grasshoppers and Swings for scoring purpose.

Cool Down/Stretch

– Forearms, Lats

– Hamstrings, Glutes, Low Back