CrossFit Nucleus, CrossFit Nucleus – CrossFit
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
