CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
8’ Coaches Choice
(Sling Shot, band pull apart)
– then-
MOBILITY
– 1’ Frog
– 1’ Wrists w/frog
– 1’ each side Samson/hip flexor
Weightlifting
6 Sets every 2 minutes
Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean
Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean (6 sets)
Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean
Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean (6 sets)
Squat Clean + Hang Squat Clean + Squat Clean + Hang Squat Clean
Metcon
Metcon (AMRAP – Reps)
7’ Ladder
1.2.3.4.5.6.7.8…..
Deadlift
Bar Muscle Ups
RX 225/155
RX+ 275/175
Accessory Work
3 sets not for time:
8 GH Raises
8-10 BB Curls (slow and control on way down)