CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Position Stretches

+ 3PP, 2PP, No Pause

Weightlifting

3 – Position Snatch (squat it if you got it)

1st position: from the floor

2nd position: from the knees

3rd position: from mid-thigh

6 total sets, every 2 minutes

3 Position Snatch, Floor – Knee – Mid-Thigh (6 sets)

3 Position Snatch, Floor – Knee – Mid-Thigh

Squat it if you got it every time

Metcon

Metcon (Time)

3 Rounds for time:

12 DB Power Snatch (heavy) 70/50

15 Pull Ups

18 Box Jumps

*If you don’t feel safe with heavy DB Snatch feel free to do 20 reps of something lighter.

Cool Down/Stretch