CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry before class (2-3 minutes)

5’ Coaches Choice Warm Up

+ T-Spine Foam Roll

+ Lat Stretch

Weightlifting

Snatch work

7×3

– a little heavier then last week 65-75%

– Every 90 Seconds

– focus on patience to the hips and speed under the bar

– technique & Speed

Snatch (7 x 3)

Metcon

2 options:

Metcon 1: 30 Ring Muscle Ups for time (12’ time goal)

Metcon 2: for time 30 burpees to the pull up bar, 45 Kipping Pull Ups

30 Muscle-Ups (Time)

30 muscle-ups for time

Metcon (Time)

For time:

30 Burpees To Pull Up Bar

45 Kipping Pull Ups

Accessory Work

Strict Pull Ups

4 x 5-7

Cool Down/Stretch