CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
300m/250m Row
10/10 Sling Shot
12 Alt DB Muscle Snatch 45/25
Weightlifting
Power Snatch Technique empty bar reps as class
– Snatch Grip DL
-Snatch Grip Power Snatch
-Overhead Squat
THEN
5 Sets EOMOM
3 Power Snatch + 1 OHS
– The Focus is the Power Snatch, if the OHS limits your Snatch Weight then do NOT do the OHS.
Power Snatch (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
14′ AMRAP
7 Push Jerks
21/14 Calorie Row
21 Wall Balls 20/14
RX+=155/105
RX=135/95
Core
3 x 10-15 GHD Sit-Ups OR V-Ups