CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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