CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Banded Hamstrings
+ 1-leg KB RDLs 2 x 8/8
Weightlifting
Power Cleans
– Set up, Execution, Common Faults –
– Light weight warm up sets –
THEN
5 x 4, Every 2 Minutes
Metcon
Power Clean (5 x 4)
Metcon (AMRAP – Rounds and Reps)
9′ AMRAP
3 Clean and Jerks 185/125
3 Ring Muscle Ups / 5 C2B
3 Box Jumps 30″/24″
Accessory Work
4 sets:
12 BB Curls (pin the elbows to your side)
12 Hip Extensions (90 degrees to 180 degrees)
12 DB Irish Shoulders (high elbows)