CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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

Pull-ups (5 x 5)

Cool Down/Stretch