CrossFit Nucleus, CrossFit Nucleus – CrossFit

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5′ Coaches Choice

+ OHS Mobility (position stretches/SOTS Presses)

+ Hip Halo


Week 1 of 3, just getting the movement back this week don’t worry about PR’s just yet. Lets move better today.

Squat Snatch

– Set up, execution, Common Faults

– ABC’s


5 x 1.1.1

– Every 2 Minutes

Snatch (5 x 1.1.1)


Metcon (Time)

3 Rounds for time: (10′ Time Cap)

50 Double Unders (100 Singles)

15 American KB Swings 70/53

:30 Side Plank Each side (elbow or palm)

Cool Down/Stretch

Stretch anything that is sore, or mobilize OHS position again. If stability is the issue sneak in a few moderate weight Turkish Get-Ups and focus on being 100% stable the ENTIRE time through out the movement.