CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
650/500m Row
2x 10 Sling shot F/B/L/R
Dead Bug 2x:30
BB Complex 3×5 Good Morning, Press, Front Squat
Clean Position Stretches:
– Squatting Quad
– Front Rack
– OH Lockout
– Front Squat
Weightlifting
10′ emom at 65-70%
– you can change weights but be quick it is an EMOM!
Misfit Clean Complex
Power Clean, Power Jerk, Front Squat, Hang Squat Clean, Split Jerk
Deadlift (3×9)
No bounce! Try banded Deadlifts if you want.
Metcon
Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
3 MUs
6 HSPUs
9 OHS 95/65