CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

– then-

MOBILITY

– Front Rack

Weightlifting

Squat Clean specific warm up/Coach it up

THEN

5 x 4 Squat Cleans

– every 2 minutes

Squat Clean (5 x 4)

Metcon

Metcon (Time)

For Time/15′ Time Cap

60 Deadlifts

45 Overhead Squats

30 Shoulder to Overheads

RX = 115/80

– If OHS is dicey do Front Squats

Accessory Work

3 sets of 10 reps each, not for time

Reverse Hypers (low back/glutes)

DB Hammer Curls, SLOW and control down focus on the Eccentric/Negative (BroCeps)

Cool Down/Stretch

The Works!