CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Anchored T-Spine
+ Snatch Grip Position Stretches & Behind neck press/sotts press/OH Squats
Weightlifting
Snatch Complex 5 sets, every 2 minutes
(1) High Hang Snatch + (2) Snatch Balance/OHS + (1) Squat Snatch + (1) Overhead Squat
Metcon
(1) High Hang Snatch + (2) Snatch Balance/OHS + (1) Squat Snatch + (1) Overhead Squat (5 sets)
(1) High Hang Snatch + (2) Snatch Balance/OHS + (1) Squat Snatch + (1) Overhead Squat
Cool Down/Stretch
Amanda (Time)
9-7-5
Muscle-ups
Snatch, 135#/95#