CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8′ Coaches choice
-(Band pull aparts, PVC pass throughs/OHS)
Mobility
– Banded Hamstring :45 each side
– Puppy dog stretch :45
Weightlifting
Snatch Specific empty bar warm up
THEN
Snatch Complex – 5 sets every 2 minutes
(Power Snatch + Hang Power Snatch + Power Snatch + Hang Power Snatch + Overhead Squat)
Metcon
Power Snatch + Hang Power Snatch + Power Snatch + Hang Power Snatch + Overhead Squat (5 sets)
Power Snatch + Hang Power Snatch + Power Snatch + Hang Power Snatch + Overhead Squat
Metcon (No Measure)
21′ EMOM
1: 12 Overhead squats 135/95 OR 115/75
2: 5+/Max Strict HSPUs
3: 10 Alternating T2B/Alternating V-Ups
Cool Down/Stretch
Stretch it out