CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– Snatch Mobility/PVC OH Squats in warm up
Weightlifting
Squat Snatch (or power if you can not catch it in the squat and work on squatting under control once you get it locked out over head)
Two Options: 20 minutes
A – Build to heavy 1 rep Squat snatch
B – 7 x 2 Technique/sub max loads, every 2 minutes
Snatch (1 x 1)
Metcon
Metcon (Time)
5 Rounds for time:
200m Run
15 Box Jump Overs 24″/20″
10 Deadlifts 185/125
**18′ Time Cap**
– goal is sub 15 minutes
