CrossFit Nucleus, CrossFit Nucleus – CrossFit
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