CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

– Burgener warm up

– Snatch position stretches

– 3PP,2PP, No Pause

(coache choice)

Weightlifting

25 minutes of Snatch

– Technique, skill transfer drills

– Finish with some good quality drop and reseat doubles last 8 minutes or so.

Snatch (3 x 2)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.
* Think of Power Cleans and Pull Ups as alternative movements.

Cool Down/Stretch