CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

*10 Minutes Coaches Choice*

– Snatches

Skills

Power Snatch & Overhead Squat

– 5-6 Minutes

Weightlifting

5 sets every 2 minutes of the following Complex

Power Snatch +OHS +Power Snatch +OHS

– AHAP

Power snatch + OHS +PS+OHS (5 sets)

PS + OHS + PS + OHS

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Cool Down/Stretch

Banded Hamstring laying on your back (2:00 Each side at least)

Banded Supine Twist (2:00 each side at least)