CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

7 minutes Coaches Choice

-then-

Clean/Jerk Technique 5 minutes

Weightlifting

6 sets Clean Complex

Squat Clean + Front Squat + Split Jerk

– start around 75% Clean if you can and go increase weight slowly

Squat Clean + Front Squat + Split Jerk (6 sets)

Squat Clean + Front Squat + Split Jerk

Metcon

Push the pace and let’s find intensity on this one!! Run faster then you want, go as unbroken as possible, and hit quick transitions

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down/Stretch

– lats

– forearms

– hamstrings

– hip flexors/quads