CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
4′ Max Calorie Row
1′ Max Burpees over Rower
-then-
BB Complex 3x5reps
– Good Mornings
– High Hang Muscle Cleans
– Thrusters
THEN
Clean Position Streches
3x:10
-Squatting Quad
-Front Rack
-Front Squat
Weightlifting
10′ Find Heavy 1RM Power Clean
Then 2′ transition to 70% of heaviest lift for today.
At 12:00
40 Reps power Cleans for time AND in as few sets as possible.
Power Clean (Heavy single )
Metcon (2 Rounds for time)
40 Power Cleans at 70% for time in few sets possible:
Score 1: time
Score 2: sets of touch and go
Metcon
Metcon (AMRAP – Rounds and Reps)
7′ AMRAP
50 DUs
15 T2B
