CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice, Dynamic, BB Complex 10 minutes
THEN
Squat Clean Position Stretches 3 x 5 reps each
– Squatting quad, Front Rack, Front Squat
THEN
Squat Clean technique
Weightlifting
Squat Cleans 6 x 1
– Every minute on the minute
– Get as heavy as possible
Squat Clean (6 x 1)
Metcon
Pennies (Time)
3 rounds:
6 Squat Clean 225/135
6 Ring Muscle Ups
400m Run
-THEN-
6 Squat Cleans 225/135
6 Ring Muscle Ups
Accessory Work
GH Raises 4 x 8
AND
Reverse Hypers 4 x 10
Cool Down/Stretch
– Lats/chest on Rig
– Banded Samson on Rig
– Banded Hamstring on Rig
– Figure 4 Stretch (hips/glutes)
