CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
*Coaches Choice 10 Minutes*
– Squat Cleans
Weightlifting
Squat Cleans for Reps, Go up each round in weight if you can: RX Weights as follows
135/95, 155/105, 185/125, 205/145
:60 Work (max Reps)
:60 Rest
Metcon (4 Rounds for reps)
Max Squat Cleans, 4 Rounds
1 – 135/95
2 – 155/105,
3 – 185/125
4 – 205/145
Metcon
Metcon (AMRAP – Rounds and Reps)
Open 16.1 W/ DBs Front Rack
20′ AMRAP
25′ DB Walking Lunges (Front Rack)(5reps)
8 Lateral DB Burpees
25′ DB Walking Lunges (Front Rack)(5reps)
8 C2B Pull Ups
Accessory Work
GH Raises
AND
Rev Hypers