CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

Coaches Choice

– Shoulder Mobility/Stability for Overhead movements

Weightlifting

Split Jerk

– No bar footwork, empty bar footwork, tall jerks, light weight split jerk

-THEN 10 minutes to build to a heavy single Split Jerk (try to have no misses)

Split Jerk (1 x 1)

Metcon

Metcon (No Measure)

15′ EMOM (no measure)

1) 5 Hang Clean & Push Press

2) 5 Strict Pull Ups

3) 50 Double Unders

**Be aggressive on BB weight but it should be Unbroken still.

** Use band or add weight as needed to be able to do or increase challenge of strict pull ups

** Double unders should be done in less than :45

Cool Down/Stretch