CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

LB Glute Hip 2:00 Each Side

THEN

3 Steady Rounds:

15 Russian KB Swings

10 Double KB/DB Thrusters

15 Band Pull Aparts (CONTROL)

Weightlifting

-Move a BB for 2-3 Minutes then Start Working on Cleans

– High Hang Clean 5×3

High-Hang Clean (5 x 3)

Weightlifting

2 Quick Ramp/Warm Up Sets

THEN

3×3 Back Squat at 85% every 2 Minutes

– Stay Tight and Stay in Control!!!

Back Squat (3×3@85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

16 Front Rack Reverse Lunges 135/95

8 Bar Facing Burpees

4 Bar MUs

Cool Down/Stretch

1:30 Each Side Couch Stretch

1:00 Each Side Figure 4

1:00 Each Kneeling Hamstring or Banded Hamstring