CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Shoulder mobility/activation

Weightlifting

DB Power Snatch (Heavy)

7 x 3/3

– Do not drop DB until about knee height

– Rest 1:00 after each set –

– Get as heavy as you can but make sure it is a snatch, not a clean and press

DB Power Snatch (7 x 3/3)

DB Power Snatch

Metcon

Metcon (AMRAP – Reps)

20′ AMRAP Ladder

[4,8,12,16,20,24…]

Calorie Row

Burpees

Box Jump Overs

*Add up total reps for score

Cool Down/Stretch