CrossFit Nucleus, CrossFit Nucleus – CrossFit
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.
