CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches choice

+ Snatch Postition Stretches

+ Burgener Warm Up/3pp-2pp-NoPause

Weightlifting

Snatch Technique

-then-

1 Rep Max Squat Snatch (20 minutes)

– think a set every 2 minutes building to a heavy single or do a few light weight reps more regularly

Snatch (1 rep max)

Metcon

Metcon (Time)

For time:

12-9-6-3

Devil’s Press 50/35’s

Burpee Box Jump Overs 24″/20″

Cool Down/Stretch