CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ OH Squat Mobility/stability
Weightlifting
*Legs might be fatigued so pick smart weights that let you get good quality reps in*
Snatch
6 x (1.1.1) Drop and reset, full squat snatch if you can OR Power Snatch + Overhead Squat
Every 2 Minutes
Snatch (6 x 1.1.1)
Metcon
Metcon (Time)
3 Rounds for time:
400m Run
10 Snatch 135/95
**15 Minute time cap**
– Pick a weight that allows you to keep moving and 15 minutes should be no problem even if it takes 3 minutes to run 400m –
Cool Down/Stretch
Stretch anything that is sore and/or it’s Friday so get a Pump with some Bicep Curls!
