CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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