CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover symmetry before class 7 reps activation

8′ Coaches choice

– BB Complex/Hang Muscle Snatch

MOBILITY

– :30 Puppy dog

– Snatch Position Stretches

Weightlifting

Hang Power Snatch

– Coach it up: set up, execution, good receiving position(butt back, weight in heels, arms locked)

– 6 x 3 every 90 seconds

Hang Power Snatch (6 x 3)

Metcon

Metcon (Time)

For time:

800m Run

40 Pull Ups

30 Front Squats 135/95

20 Bar Facing Burpees

Cool Down/Stretch

Foam roll something, then stretch it.