CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
10 Minutes Coaches Choice
– Clean and Jerks
Weightlifting
Clean and jerk Technique – empty bar reps
THEN
6 sets of 2 Reps – Squat Clean + Split Jerk
– Touch and Go, Every 2 Minutes or 90 seconds if class is staying light
Squat Clean and Jerk (6 x 2)
Metcon
Metcon (AMRAP – Reps)
EMOM x 5 sets (15 Minutes)
1: 20/16 Calorie Row
2: Max Wall Balls 20/14lb
3: Rest
Score = Total number of Wall Balls
Cool Down/Stretch
1 Minute each stretch
– Banded Hip Flexor stretch on Rig
– Twisted Lizard or Couch Stretch
– Lat Stretch on Rig
