CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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