CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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