CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.