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