CrossFit Nucleus, CrossFit Nucleus – CrossFit
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