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
