CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*coaches choice 10 minutes*
– Power Snatch
Weightlifting
Power Snatch Complex, 5 sets, every 2 minutes
(1) Power Snatch + (2) Hang Power Snatch + (1) Power Snatch
– All unbroken, touch and go.
Power Snatch (5 x 2)
Hang Power Snatch (5 x 2)
Metcon
“Ghost” 6 rounds, 3:00 Work/1:00 Rest
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Cool Down/Stretch
anything goes, stretch for at least 5-8 minutes