CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
