CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Snatch Position Stretches
Weightlifting
Burgener Warm Up (4 Reps)
THEN
7 x 3, Speed/Technique Snatch (squat or power)
– add a little weight from last week 70-80%
– Drop and Reset if you need too
– Every 90 Seconds
Snatch (7 x 3)
Metcon
Metcon (Time)
For time:
30-20-10
Calorie Row
18-16-14
DB Snatch 70/50
*No dropping DB’s please*
Gymnastics
5 x 5 Strict Pull Ups
– Add weight if you can
– rest as needed