CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice (jump rope/line-power jumps)
+ Snatch Mobility
Weightlifting
Snatch Complex/6 sets
(1) Power Snatch + (1) OH Squat + (1) Hang Squat Snatch +(1) OH Squat
(1) Power Snatch + (1) OH Squat + (1) Hang Squat Snatch +(1) OH Squat (6 sets)
(1) Power Snatch + (1) OH Squat + (1) Hang Squat Snatch +(1) OH Squat
Metcon
Barbell = 75/55
2019 WZAOQ1 (AMRAP – Rounds and Reps)
9’ AMRAP
+3 Hang Power Snatch
+3 OH Squat
30 Double Unders
*add 3 reps to each barbell movement each round
