CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches Choice
– then –
MOBILITY
– T-Spine/Ankle
Weightlifting
5 sets 3-Position Power Snatch (every 2 Minutes)
(1) Mid Thigh Hang Power Snatch + (1) 2″ Below Knee Hang Power Snatch + (1) Power Snatch from Floor
Metcon
3 – Position Power Snatch (5 sets)
(1) Mid Thigh Power Snatch +(1) 2″ Below the knee Hang Power Snatch + (1) Power Snatch from floor
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Cool Down/Stretch
Stretch it out!
