CrossFit Nucleus, CrossFit Nucleus – CrossFit

View Public Whiteboard

Warm-up

5′ Coaches Choice Warm UP

+ Sling Shot

+ Front Rack Mobility

Weightlifting

Clean Complex – Technique/empty bar drills

(Squat Clean + Hang Squat Clean + Squat Clean)

5 sets, every 2 minutes

Squat Clean + Hang Squat Clean + Squat Clean (5 sets)

Squat Clean + Hang Squat Clean + Squat Clean

Metcon

Metcon (4 Rounds for time)

Every 4 minutes X 4 rounds (16′)

15/12 Calorie Bike

10 Burpee box jump overs

5 Power Cleans at 50-60% of strength

Accessory Work

1 Arm DB Back Rows 3 x 10/10

Underhand Band Pull Aparts 3 x 10

AND

Stretch