CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10’ Coaches Choice
THEN
BB Snatch warm up (5 reps)
– down Ups
– elbows high and outside
– Muscle Snatch
– snatch drops
– Hang Power Snatch from knee
– Overhead Squats
– squat Snatches
Weightlifting
7 sets every 1:30
– Power Snatch + Squat Snatch
Power Snatch + Squat Snatch (7 sets)
Power Snatch + Squat Snatch
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
30 Deadlifts 135/95
15 Pull Ups
20/15 Calorie Bike/Row
15 Pull Ups
