CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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