CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

+ Front Rack Mobility

Weightlifting

1st of 6 week focus on Squat Cleans

– Find 1 RM

– we will use this 1rm for percentage work over the next few weeks so use your best technique and get what you can

Squat Clean (Find 1RM)

Metcon

Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#

Cool Down/Stretch

Spend some time stretching the shoulder complex. Lats, Chest, Delts, and anything else that might be sore.

– DB Incline Bench Press tomorrow