CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.