CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5’ Coaches Choice Warm Up

+ Sling Shot

+ Front Rack Mobility

Weightlifting

Clean & Jerk (test week, we will retest one a few weeks)

– setup, execution, common faults

– empty bar work

– then find Heavy Single in 12 minutes

Clean and Jerk (Find 1RM)

Metcon

Metcon (Time)

5 rounds for time:

10 Thrusters

20 Push Ups

30 Double Unders

*DB or BB 50/35 – 95/65

*10’ time cap

Accessory Work

3 sets:

8/8 DB Back Rows

8 Ring Dips/Ring Push UPS

15 MB Rollouts

Cool Down/Stretch