CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Sling Shot

+ Hollow Body/Superman/Bird Dog trunk activation

Strength

Deadlift

3 x 10

– ALL Singles, no touch and go reps, no drops

– Really focus on a slow squeeze off the floor EVERY single Rep

– Every 3 Minutes

Deadlift (3 x 10)

Metcon

Metcon (Time)

5 Rounds for time:

8 Hang Power Snatch 95/65

8 Box Jumps 30″/24″

8 Bar Facing Burpees

*for Burpees jump back with 2 feet and if you want to jump up with one foot (old school burpee) towards the bar then match your feet and jump over bar thats fine… it might make you go faster/make the workout a bit tougher by going faster

Accessory Work

Super set, rest as needed:

3 x 20 Bird Dogs w/ 3 second hold at top every rep

3 x 10 Curls/Chin Ups

Cool Down/Stretch