CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8’ Coaches Choice
– Then –
MOBILITY
– T-Spine anchored stretch with BB 2’
– 1’ each side Banded Ankle Stretch on rig
Weightlifting
Snatch Specific empty bar warm up
Then
3×3 Muscle Snatch
3×2 Power Snatch
3×1 Squat Snatch
– every 90 seconds
Muscle Snatch
Power Snatch
Squat Snatch
Metcon
Metcon (Time)
3 rounds for time:
10 Clean and Jerks 135/95
400m Run