CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice 10′
– Power Clean, DB Snatch, Rower
Weightlifting
Power Clean
– Setup, execution
THEN
7 x 1.1 Every 2 Minutes
Power Clean (7 x 1.1)
Metcon
Metcon (AMRAP – Rounds and Reps)
20′ EMOM
1 – 16 DB Snatches 50/35
2 – 15/10 Calorie Row
RX+ 20/15 Calorie Row
IF you can not complete the round score like such BUT you can continue to work for 20 minutes if you’d like to.
Score is How many completed rounds you get (each minute counts as a round so if you get through the first two minutes you made it through 2 rounds, then how many reps you get before the minute lapses in your first uncompleted round)
Cool Down/Stretch
:30-:60 each movement
Butterfly
Straight leg stretch holding foot
Twist under grabbing opposite knee
Seated knee hug
Seated twisted low back
Double Pigeon
– start over for other side –