CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

400m Run

3 rounds DB Complex (6 reps each)/1 minute rest

– high pull

– snatch

– thrusters

– back rows

– snatch

THEN

BB Snatch Position Stretches

Metcon

2019 Wodapalooza Qualifier Event 1

2019 Wodapalooza Qualifier Event 1 (AMRAP – Reps)

9 Minute AMRAP

3 Hang Power Snatches 75/55

3 OH Squats 75/55

30 Double Unders

*Add 3 reps to BB movements each round

Strength

Deadlift (heavy)

3 x 2, rest as needed BUT keep technique the focus

Deadlift (3 x 2)

Accessory Work

3 x 8 GH Raises

3 x 12 BB Curls

Cool Down/Stretch