CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
2 rounds:
500mRow/400mRun
Sling Shot
12 DB Muscle Snatch
– 5 Low Power Cleans 95/65 as a class (coach it up)
Weightlifting
Power Cleans 5 x 2.1
– E2Minutes
Power Clean (5×2.1)
Metcon
Metcon (Time)
For time:
1 Mile Run
9-7-5 Ring MUs/Squat Snatches 135/95
Scales:
Bar MUs 10-8-6
C2B Pull Ups 18-14-10
Pull Ups/Jump Pull Ups 20-15-10
**RUNNING – if need to scale to 800m please do so. If a mile is normally over 12 minutes then run 800m**
Gymnastics
Ring/Bar dips
– 4 sets E2Minutes if you’re getting more then 5 reps
– if less then 5 reps, shorten rest and do a few more sets