CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
-then-
MOBILITY
– Seated Overhead Shoulder Distraction :45 each side
– Banded Ankle Distraction :45 each side
Snatch Position Stretches
3 x :15 each
– Squatting Quad, OH Lockout, OH Squat Hold
Weightlifting
Coach Up Snatch
3 x 3 Muscle Snatch
3 x 2 Power Snatch
3 x 1 Squat Snatch
Muscle Snatch (3 x 3)
Power Snatch (3 x 2)
Snatch (3 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
14′ AMRAP
1 Power Snatch
2 Overhead Squats
3 Power Clean & Jerks
40 Double Unders
RX = 135/95
Cool Down/Stretch
Repeat the two mobility movements and then stretch anything else you need