CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!