CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

– Band pull aparts (overhand/underhand), Scap Push Ups

– Mobility: Sotts Press 1×5 w/PVC, 2 x 5 w/weight

Strength

Snatch Grip Push Press 4 x 3

– Record below

Snatch Grip Split/Push Jerk 4 x 2

– Do not record, just practice this movement

Snatch Push Press (4 x 3)

From back rack, snatch grip push press

Metcon

Metcon (No Measure)

15′ AMRAP

10 MB Cleans 25/20

10 Push Ups

10 Box Jumps 24″/20″

80′ Four Corner Bear Crawl

Accessory Work

Goal: Get better and more comfortable at bottom of Squat Snatch

4 x 5 SOTTS PRESS

– Might stay empty bar or even PVC

– add weight if you can but focus on perfect/best quality reps as possible

Cool Down/Stretch