CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

THEN

Mobility

– :45 Puppy Dog Stretch

– :30 Wrist stretch

– :30 Childs pose with elbows

Weightlifting

Quick Empty Bar Technique of Squat Clean & Jerk Touch and go reps (5 minutes)

– Deadlift, Hips & shoulders, fast elbows, Tight dip, drive and catch, recover & reset

THEN Every 2 Minutes 16′ total

Unbroken Clean and jerks

9 sets (5 reps, 3 reps, 1 rep, 5, 3, 1, 5, 3, 1)

Squat Clean and Jerk (9 x (5,3,1,5,3,1,5,3,1))

Metcon

Metcon (Time)

100 Wall Balls for time 20/14

*EMOM 6 T2B starting at 0:00

RX+ use 25/20lb MB

Cool Down/Stretch

– Couch Stretch

– Banded hip Flexor

– Twisted Cross

– puppy dog stretch

– yoga shoulder opener

– thread the needle