CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

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