CrossFit Nucleus, CrossFit Nucleus – CrossFit

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10′ Dynamic warm up

+ Banded Lat Stretch

+ Sotts Press 3 x 5

*3-part pause & Burgener mix up*



– Squat or Power. My suggestion is work on squat snatch unless it is significantly different then your Power.

If your overhead squat is not safe then just stick with power snatch as we continue to develop your OH Squat.

7 sets of (1.1) Every 2 minutes

Snatch (7 x 1.1)

Power Snatch (7 x 1.1)


Metcon (AMRAP – Rounds and Reps)


7 Hang Power Snatches 75/55

5 Overhead Squats 75/55

3 Bar Muscle Ups

**Switch OH Squats to Front squats or back squats if OH Squat is not safe enough movement to use for fitness**

Cool Down/Stretch