CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Crossover Symmetry before class

8’ Coaches Choice

– then –

MOBILITY

– front rack

– squat therapy

Weightlifting

6 sets Clean Complex, every 2 minutes

Power Clean + Hang Squat Clean + Front Squat + Power Clean + Squat Clean

(The goal is to never settle the Barbell on the floor)

Power Clean + Hang Squat Clean + Front Squat + Power Clean + Squat Clean (6 sets)

Metcon

Metcon (Time)

3 rounds for time:

500/450m Row

12 DB Devils Press (35/25)

12 DB Thrusters (35/25)

Cool Down/Stretch

Lats

Couch

Twisted cross

Seated straddle/hamstring

Wrists