CrossFit Nucleus, CrossFit Nucleus – CrossFit
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