CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!!