CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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