CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Cool Down/Stretch