CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches Choice

+ Banded Hip Opener

+ Snatch Position Stretches

Then: Snatch Grip BB Complex 3×5

– Deadlift, Press, OH Squat

Weightlifting

5 sets every 2 minutes

(2) Halting Snatch power or squat + (1) Overhead Squat

– pause at the knees each Snatch

Snatch (5 sets)

Power Snatch (5 sets)

Strength

3 x 8 GH raises

– Rest 1:00 after each set

Metcon

Metcon (Time)

21-15-9

2-Hand Hang DB Devils Press (35/25)

Burpee Box Jumps (24″/20″)

Cool Down/Stretch