CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ OHS Mobility/Snatch Position Stretches

+ Hip opener/Ankle/Quad

Weightlifting

Snatch – First chance for some heavy singles, lets see what we got!

– Squat if you can, even if it is less weight then your Power Snatch –

8 x 1, every 1:30/2:00 or so

– testing the 1RM

Snatch (8 x 1)

Metcon

Metcon (Time)

3 Rounds For Time:

15 Power Cleans 155/105

15 C2B Pull Ups

Accessory Work

Crossover symmetry – Recovery Protocol