CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Overhead squat/snatch mobility
Weightlifting
Goal focus: Technique, positions, Speed under bar, Comfort at bottom of OH Squat
High Hang Squat Snatch
– 7 x 2, every 1:30
– feel free to catch in Power position than squat down each rep
– Hold for 2 seconds at bottom of OH Squat each Rep
High-Hang Snatch (7 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
5 Hang Power Clean
5 Push Jerk
5 Thrusters
RX = 95/65
RX+ = 115/75
*Try to do all 15 reps unbroken each round before setting bar down and resting**
