CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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