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