CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ Coaches Choice
+ Anchored T-Spine Mobility
+ Snatch Grip position stretches & Behind the neck press/sotts press/OHS
Weightlifting
3 Position Snatch Complex every 3 Minutes
5 x 2
(each set is 6 reps to complete an unbroken complex)
(high hang, Knee, Floor, High hang, Knee, Floor)
3 position snatch (5 x 2)
High Hang Squat Snatch + Squat Snatch from Knees + Snatch
Metcon
Metcon (Time)
For time w/ 15′ Time cap
800m Run
20 Clean & Jerks 135/95
400m Run
10 Clean & Jerks 135/95
Cool Down/Stretch
Butterfly, Z Stretch, Hurdler Stretch, Pigeon Stretch (each side 1:00 each)