CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice
+ Banded Super Front Rack
+ Triceps Smash on BB
THEN
Clean position stretches 2 x :20
Squatting Quad
Front Rack
Front Squat
Weightlifting
Big Clean Complex (6 sets, every 2 minutes)
(1) Power Clean
(1) Hang Power Clean
(1) Squat Clean
(1) Front Squat
(1) Hang Squat Clean
Big Clean Complex (6 sets)
(1) Power Clean
(1) Hang Power Clean
(1) Squat Clean
(1) Front Squat
(1) Hang Squat Clean
Metcon
Metcon (Time)
3 Rounds (20-25 minutes)
25′ Left Arm OH Walk Lunges 50/35
25′ Right Arm OH Walk Lunges
20 MB Front Slams
500m Row
400m Run