CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Snatch Mobility/technique drills
Weightlifting
Build up to 70% Snatch
THEN
1 Snatch EMOM for 8 minutes at 70%
– The goal is good clean reps focus on fixing any faults you have
Snatch (8 x 1)
Metcon
Metcon (Time)
12′ Time Cap
3 Rounds:
12 C2B Pull Ups
12 Alternating DB Snatch 50/35
THEN
3 Rounds:
12 Bar Muscle Ups
12 Alternating DB Snatch 50/35
**If you don’t finish in 12 minutes your score is 12 minutes and every rep you did not complete is 1 second
