CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
3 Rounds:
5 burpees
10 band pull aparts
10 jumping jacks
5 rolling sit-ups
THEN
3 rounds: BB Complex/5 reps each
– RDL
– Hang Muscle Clean
– Snatch Grip Press behind the neck
– Overhead Squat
Weightlifting
Power Clean
5 x 3+, @75-85% of 2 weeks ago
– Every 2 Minutes
– There should be no misses at this weight percentage
– Touch and go
– Last set do max reps (Only touch and go reps, no drop and resets)
Power Clean (5 x 3)
Metcon
2019 WZAOQ1 (AMRAP – Rounds and Reps)
9’ AMRAP
+3 Hang Power Snatch
+3 OH Squat
30 Double Unders
*add 3 reps to each barbell movement each round
Cool Down/Stretch
Smash/Stretch
– Forearm, wrist, lats, shoulder, hamstrings, glutes
