CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5’ Coaches Choice
– Banded Elbow/Wrist floss
– 2×10 DB Lateral Raises
Weightlifting
High Hang Clean Grip High Pull
– 4×8, Every 90 second
– high elbows, control down every rep
Metcon
Metcon (Time)
For time/20’ time cap
50 Deadlifts
40 Bar Facing Burpees
30 Hang Power Cleans
20 Ring Dips
10 Squat Snatches
5 Ring Muscle Ups
250 Double Unders/400 singles
*135/95 is RX, 155/105 is RX+
*do 40 push ups for 20 Ring Dips, or 20 Bar dips
Accessory Work
4 supersets:
10-15 GHD sit-Ups
10-15 each arm Seated DB Curls