CrossFit Nucleus, CrossFit Nucleus – CrossFit
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!