CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ OH Squat Mobility/stability

Weightlifting

*Legs might be fatigued so pick smart weights that let you get good quality reps in*

Snatch

6 x (1.1.1) Drop and reset, full squat snatch if you can OR Power Snatch + Overhead Squat

Every 2 Minutes

Snatch (6 x 1.1.1)

Metcon

Metcon (Time)

3 Rounds for time:

400m Run

10 Snatch 135/95

**15 Minute time cap**

– Pick a weight that allows you to keep moving and 15 minutes should be no problem even if it takes 3 minutes to run 400m –

Cool Down/Stretch

Stretch anything that is sore and/or it’s Friday so get a Pump with some Bicep Curls!