CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
coaches choice
+ T-Spine Foam Roll
+ Yoga Shoulder Opener
+ Hip Opener
Weightlifting
Snatch Complex x 6 sets, every 2 minutes
(1) Snatch Deadlift + (1) Hang Snatch High Pull + (2) Power Snatch + (2) Overhead Squats
(1) Snatch Deadlift + (1) Hang Snatch High Pull from Knees + (2) Power Snatches + (2) Overhead Squats (6 sets)
(1) Snatch Deadlift + (1) Hang Snatch High Pull from Knees + (2) Power Snatches + (2) Overhead Squats
Metcon
Metcon (Time)
For time:
30-20-10
DB Snatch 50/35
Toes 2 Bar
50-50-50
Double Unders
Cool Down/Stretch
cool down walk then spend at least 5 minutes stretching.
utilize a foam roller or lacrosse ball to smash out any sore muscles for 1:00 each
