CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice 10 minutes

– Snatch, Rower, Burpees

Skills

Snatch drills

– then build up to heavy snatch across 5 singles or doubles every 2 minutes.

– get to a comfortable opening weight or a bit more for the workout

Metcon

2018 Granite Games Qualifier Event 1 (Time)

14’ AMRAP

15 Burpees over Rower

40/30 Calorie Row

15 Burpees over Rower

40/30 Calorie Row

15 Burpees over Rower

-then-

Establish 1RM Snatch
*Power or Squat Snatch is permitted

*You are aloud to have help loading your bar if possible.

* burpees can be Step up but must be 2 foot jump over Rower to RX the workout, no stepping or 1 foot hopping over the Rower.