CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Ankle Mobility/T-Spine Mobility

Weightlifting

Squat Snatch

– 6 x 1.1 @ 70 every 2 minutes, 10 seconds between reps

– This should NOT be heavy and we should not miss lifts

– The goal between testing days is to get better at the movements as Olympic lifts are more technical and need lower weight reps to ensure good/improved movements.

– Think of these sets as Practice to improve movements & positions.

Snatch (6 x 1.1)

Metcon

Metcon (Time)

For time:

12-9-6 Ring Muscle Ups

21-15-9 MB Up-Down Front Slams 20/14

Cool Down/Stretch