CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Coaches Choice 10 Minutes*
– Power clean, hang power clean, SDLHP, Burpees
Weightlifting
quick review/empty(light) bar sets of Power Clean + Hang Power Clean
THEN
5 Sets of Clean Complex (4x Power Clean + Hang Power Clean)
– Each “Set” will have 8 total reps (4 PC from floor, 4 HPC from hang without resting, Touch and go)
– Every 3 minutes
4 x Power Clean + Hang Power Clean (5 sets )
1 set = PC+HPC+PC+HPC+PC+HPC+PC+HPC
(8 total reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
8′ AMRAP
10 Sumo Deadlift High Pull 95/65
10 Bar Facing Burpees
Cool Down/Stretch
Banded Shoulder/Lat Stretch
Supine Twisted Cross (low back) use band if needed
Hurdler stretch
Pigeon Stretch
