CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
