CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
