CrossFit Nucleus, CrossFit Nucleus – CrossFit
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