CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

– then –

MOBILITY

Weightlifting

Snatch Warm up Drills/Position Stretches

-then-

7 Sets, every :90 Seconds

Snatch Pull + Snatch High Pull + Power Snatch + Squat Snatch

(record the Power and Squat snatch)

Power Snatch (7 x 1)

Squat Snatch (7 x 1)

Metcon

total 15′ AMRAP

Metcon (3 Rounds for reps)

3′ AMRAP

– 9/6 Calorie Row

– 9 Power Clean 115/80

3′ Rest

3′ AMRAP

– 9/6 Calorie Row

– 7 Power Cleans 135/95

3′ Rest

3′ AMRAP

– 9/6 Calorie Row

– 5 Power Cleans 155/105

*Record power clean reps for each round*

Cool Down/Stretch

Stretch it out!