CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ T-Spine Foam Roll
+ Banded Lat Stretch
Weightlifting
Snatch (Squat or Power, whichever you tested last week)
– 7 x 3, 60-70% from last week, pause in receiving position for 1 second each rep
– Every 90 seconds
– Patience to hip, speed under the bar and stick your receiving position
– Work to get the best reps you can get, not worried about weight
Snatch (7 x 3)
Metcon
Metcon (Time)
5 Rounds For time:
8 Hang Power Cleans 115/75
8 Lateral Bar Burpees
8/8 MB Woodchops 20/14
RX+ = 135/95
Gymnastics
do not skip this: Strict Pull Ups – Use bands as needed
3 x 8, rest as needed
