CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10′ AMRAP w/400m run buy in
– 10 Russian KB Swings
– 10 goblet squats
– 10 rolling sit ups
– 10 band pull aparts
– 10 Burpees
– 10 kips on bar
– 10 push ups
Weightlifting
Squat Cleans
– set up, 3PP progressions
Then – 6x(1.1.1) every 2:30
Total time 12:30+ of working sets.
*Get Heavy*
Squat Clean (6×1.1.1)
Metcon
10′ time cap
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down/Stretch
3-5′ recovery jog/row/bike
Then 5-6′ stretch all the big muscles
