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