CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Weightlifting
High Hang Squat Snatch w/ Pause in bottom
– focus on speed under bar and control at bottom of Overhead Squat position
– 6 x 3, every 1:30
– Use similar weight to last week 60-70% or something you can control but still get challenging work in
High-Hang Snatch (6 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ Ladder AMRAP
(3,6,9,12,15,18….)
Power Clean 135/95
Toes to Bar