CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches choice

– Low box jumps, DB Snatches, Sling Shot, Row, MB Cleans, Band Pull apart, BB Complex

MOBILITY

– Position Stretches (front rack, Front Squat, OH Lockout, Split Lockout)

– 2′ No weight split jerk footwork and arm press timing drills

Weightlifting

5 Sets, Every 90 Seconds

Squat Clean + Hang Squat Clean + Split Jerk

(1)Squat Clean + (1)Hang Squat Clean + (1)Split Jerk (5 x 1)

Squat Clean + Hang Squat Clean + Split Jerk

Metcon

Metcon (Time)

For time:

30-20-10

Hang Power Cleans 115/80

Calories Bike/Row/Ski

-then-

10-20-30

Deadlift 205/145

Calories Row/Bike/Ski

*Try to use a different machine for each couplet.

Accessory Work

3 sets not for time:

20 Banded Good Mornings

10+ DB Curls

Cool Down/Stretch

Flexy Friday!! get it going!!