CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*10 Minutes Coaches Choice*
– Prime up some Snatches/power snatches
Weightlifting
5 x 2 Power Snatch (drop and reset)
– Every :90
– add weight each set if you can to get AHAP while maintaining good form
Power Snatch (5 x 2)
Metcon
2018 Regionals Event 4 (Time)
For Time w/ 10′ Time Cap
2 Rounds:
10 Snatch 175/125
12 Bar Facing Burpees
2 Rounds:
10 Snatches 115/75
12 Bar Facing Burpees
*Scale accordingly
– with heavy Bar you should be able to do a few touch and gos even though your strategy might be drop and reset which is fine.
Cool Down/Stretch
Get a good stretch
– Hamstrings/Glutes/Low Back
– Shoulders/Lats/Chest
– Hip flexors/Core