CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3′ Hard Row/Run
3 Rounds:
20 Sling Shot Steps +10 Sling Shot Squats
15 Band Pull Aparts
10 rolling Sit Ups
THEN
Snatch Position Stretches 3 x :10
THEN
Snatch technique from floor (Power Snatch)
– Coaches choice
Weightlifting
Power Snatch 5 x 2 Drop and resets
– Every 90 seconds
Power Snatch (5 x 2)
Metcon
Metcon (Time)
For time:
21-15-9
American KB Swings 70/53
Lateral Box Jump Overs 24″/20″
Handstand Push Ups
Core
3 x 1:00 Hollow body work/1:00 Rest